Comparing Nutrients in 5 ounces Dried Spirulina VS Wakame Seaweed

Macros Ratio

	Protein	Fat	Carbs
Dried Spirulina	58%	18%	24%
Wakame Seaweed	22%	11%	67%

Macro Nutrients

	Dried Spirulina	Wakame Seaweed	Recommended Dietary Allowance
Energy	14% 411kcal	2.2% 63.8kcal	2900kcal per day for Men 19-50 years
Fat	11.3% 11g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	11.7% 3.76g	0.58% 0.18g	32g per day for Men 19-50 years
Omega 3	73% 1.17g	0.18% 0.003g	1.6g per day for Men 19-50 years
Omega 6	10.5% 1.78g	0.083% 0.014g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26% 34g	9.97% 13g	130g per day for Men 19-50 years
Sugars	6.06% 4.4g	1.27% 0.92g	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	13.4% 5.1g	1.87% 0.71g	38g per day for Men 19-50 years
Protein	145% 81.5g	7.67% 4.3g	56g per day for Men 19-50 years

Vitamins

	Dried Spirulina	Wakame Seaweed	Recommended Dietary Allowance
Vitamin A	4.57% 41μg	2.83% 25.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	281% 3.37mg	7.1% 0.085mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	400% 5.2mg	25% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	114% 18mg	14% 2.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	99% 4.93mg	19.8% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.7% 0.52mg	0.22% 0.003mg	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	33.3% 133μg	69.5% 278μg	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	16% 14.3mg	4.72% 4.25mg	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	47.2% 7.1mg	9.45% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	30% 36μg	6.26% 7.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Spirulina	Wakame Seaweed	Recommended Dietary Allowance
Calcium	17% 170mg	21.3% 213mg	1000mg per day for Men 19-50 years
Copper	961% 8.65mg	44.7% 0.4mg	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	505% 40.4mg	38.6% 3.1mg	8mg per day for Men 19-50 years
Magnesium	66% 276mg	36% 152mg	420mg per day for Men 19-50 years
Manganese	117% 2.7mg	86.3% 2mg	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	24% 167mg	16% 113mg	700mg per day for Men 19-50 years
Potassium	57% 1932mg	2.1% 71mg	3400mg per day for Men 19-50 years
Selenium	18.6% 10.2μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	99% 1486mg	82.4% 1236mg	1500mg per day for Men 19-50 years
Zinc	25.8% 2.83mg	4.9% 0.54mg	11mg per day for Men 19-50 years
Water	0.18% 6.63g	3.06% 113g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Dried Spirulina vs Wakame Seaweed:

• Dried Spirulina Seaweed has 1.6 times more Vitamin A, 39.7 times more Vitamin B1, 16 times more Vitamin B2, 8 times more Vitamin B3, 5 times more Vitamin B5, 182 times more Vitamin B6, 3.4 times more Vitamin C, 5 times more Vitamin E and 4.8 times more Vitamin K than Raw Wakame Seaweed.
• While Raw Wakame Seaweed contains 2.1 times more Vitamin B9 than Dried Spirulina Seaweed.
• Both Dried Spirulina Seaweed as well as Raw Wakame Seaweed have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Dried Spirulina vs Wakame Seaweed:

• Dried Spirulina Seaweed has 21.5 times more Copper, 13.1 times more Iron, 1.8 times more Magnesium, 1.4 times more Manganese, 1.5 times more Phosphorus, 27.3 times more Potassium, 10.3 times more Selenium, 1.2 times more Sodium and 5.3 times more Zinc than Raw Wakame Seaweed.
• While Raw Wakame Seaweed contains 17.1 times more Water than Dried Spirulina Seaweed.
• Both Dried Spirulina Seaweed and Raw Wakame Seaweed have similar amounts of Calcium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Dried Spirulina Seaweed has 6.4 times more Energy, 12.1 times more Fat, 20.4 times more Saturated Fat, 411.5 times more Omega 3, 125.4 times more Omega 6, 2.6 times more Carbohydrate, 4.8 times more Sugars, 7.2 times more Fiber and 19 times more Protein than Raw Wakame Seaweed.
• Both Dried Spirulina Seaweed as well as Raw Wakame Seaweed have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.