Comparing Nutrients in 5 ounces Kelp Seaweed VS Laver Seaweed

Macros Ratio

	Protein	Fat	Carbs
Kelp Seaweed	13%	10%	77%
Laver Seaweed	50%	5%	45%

Macro Nutrients

	Kelp Seaweed	Laver Seaweed	Recommended Dietary Allowance
Energy	2.1% 61kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	0.27% 0.086g	32g per day for Men 19-50 years
Omega 3	0.35% 0.006g	0.089% 0.001g	1.6g per day for Men 19-50 years
Omega 6	0.17% 0.028g	0.033% 0.006g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.4% 13.6g	5.57% 7.24g	130g per day for Men 19-50 years
Sugars	1.17% 0.85g	0.96% 0.69g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	4.85% 1.84g	1.1% 0.43g	38g per day for Men 19-50 years
Protein	4.25% 2.4g	14.7% 8.24g	56g per day for Men 19-50 years

Vitamins

	Kelp Seaweed	Laver Seaweed	Recommended Dietary Allowance
Vitamin A	0.94% 8.5μg	41% 369μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.9% 0.071mg	11.6% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.4% 0.21mg	48.6% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.16% 0.67mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.2% 0.91mg	14.8% 0.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.22% 0.003mg	17.3% 0.23mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	63.8% 255μg	51.7% 207μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	4.72% 4.25mg	61.4% 55.3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	8.22% 1.23mg	9.45% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	78% 94μg	4.72% 5.67μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Kelp Seaweed	Laver Seaweed	Recommended Dietary Allowance
Calcium	24% 238mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	20.5% 0.18mg	41.6% 0.37mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	50.5% 4.04mg	32% 2.55mg	8mg per day for Men 19-50 years
Magnesium	41% 172mg	0.67% 2.83mg	420mg per day for Men 19-50 years
Manganese	12.3% 0.28mg	61% 1.4mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	8.5% 59.5mg	11.7% 82.2mg	700mg per day for Men 19-50 years
Potassium	3.7% 126mg	15% 505mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	22% 330mg	4.54% 68mg	1500mg per day for Men 19-50 years
Zinc	16% 1.74mg	13.5% 1.5mg	11mg per day for Men 19-50 years
Water	3.13% 116g	3.26% 121g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Kelp Seaweed vs Laver Seaweed:

• Raw Kelp Seaweed has 1.2 times more Vitamin B5, 1.2 times more Vitamin B9 and 16.5 times more Vitamin K than Raw Laver Seaweed.
• While Raw Laver Seaweed contains 43.3 times more Vitamin A, 2 times more Vitamin B1, 3 times more Vitamin B2, 3.1 times more Vitamin B3, 79.5 times more Vitamin B6 and 13 times more Vitamin C than Raw Kelp Seaweed.
• Both Raw Kelp Seaweed and Raw Laver Seaweed have similar amounts of Vitamin E per 5 oz.
• Both Raw Kelp Seaweed as well as Raw Laver Seaweed have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Kelp Seaweed vs Laver Seaweed:

• Raw Kelp Seaweed has 2.4 times more Calcium, 1.6 times more Iron, 60.5 times more Magnesium and 4.9 times more Sodium than Raw Laver Seaweed.
• While Raw Laver Seaweed contains 2 times more Copper, 4.9 times more Manganese, 1.4 times more Phosphorus and 4 times more Potassium than Raw Kelp Seaweed.
• Both Raw Kelp Seaweed and Raw Laver Seaweed have similar amounts of Selenium, Zinc and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Kelp Seaweed has 1.2 times more Energy, 1.9 times more Carbohydrate and 4.3 times more Fiber than Raw Laver Seaweed.
• While Raw Laver Seaweed contains 3.5 times more Protein than Raw Kelp Seaweed.
• Both Raw Kelp Seaweed as well as Raw Laver Seaweed have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.