Comparing Nutrients in 5 ounces Spirulina VS Dried Agar Seaweed

Macros Ratio

	Protein	Fat	Carbs
Spirulina	64%	10%	26%
Dried Agar Seaweed	7%	1%	92%

Macro Nutrients

	Spirulina	Dried Agar Seaweed	Recommended Dietary Allowance
Energy	1.27% 37kcal	15% 434kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.55g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	0.6% 0.19g	0.27% 0.086g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	0.089% 0.001g	1.6g per day for Men 19-50 years
Omega 6	0.53% 0.091g	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	2.64% 3.43g	88% 115g	130g per day for Men 19-50 years
Sugars	0.59% 0.43g	5.8% 4.2g	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	1.5% 0.57g	28.7% 11g	38g per day for Men 19-50 years
Protein	15% 8.4g	15.7% 8.8g	56g per day for Men 19-50 years

Vitamins

	Spirulina	Dried Agar Seaweed	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.2% 0.31mg	1.2% 0.014mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.3% 0.48mg	24.2% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.6% 1.7mg	1.8% 0.29mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.2% 0.46mg	85.6% 4.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.7% 0.048mg	33% 0.43mg	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	3.2% 12.8μg	206% 822μg	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	1.4% 1.28mg	0% 0mg	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	4.63% 0.69mg	47.2% 7.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.95% 3.54μg	29% 34.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Spirulina	Dried Agar Seaweed	Recommended Dietary Allowance
Calcium	1.7% 17mg	88.6% 886mg	1000mg per day for Men 19-50 years
Copper	94% 0.85mg	96% 0.86mg	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	49.4% 3.95mg	379% 30.3mg	8mg per day for Men 19-50 years
Magnesium	6.4% 27mg	260% 1091mg	420mg per day for Men 19-50 years
Manganese	11.5% 0.26mg	265% 6.1mg	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	2.23% 15.6mg	10.5% 73.7mg	700mg per day for Men 19-50 years
Potassium	5.3% 180mg	47% 1595mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	19% 10.5μg	55μg per day for Men 19-50 years
Sodium	9.26% 139mg	9.64% 145mg	1500mg per day for Men 19-50 years
Zinc	2.58% 0.28mg	74.7% 8.22mg	11mg per day for Men 19-50 years
Water	3.47% 129g	0.33% 12.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Spirulina VS Dried Agar Seaweed per 5 oz

Compare the macro and micronutrient content in 5 oz of Spirulina versus 5 oz of Dried Agar Seaweed to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 ounces of Spirulina have 22.2 times more Vitamin B1, 1.5 times more Vitamin B2 and 5.9 times more Vitamin B3 than Dried Agar Seaweed.
• While 5 oz of Dried Agar Seaweed contain 9.3 times more Vitamin B5, 8.9 times more Vitamin B6, 64.4 times more Vitamin B9, 10.2 times more Vitamin E and 9.8 times more Vitamin K than Raw Spirulina Seaweed.
• 5 ounces of Dried Agar Seaweed have insufficient amounts of Vitamin B1 and Vitamin B3
• Both Raw Spirulina Seaweed as well as Dried Agar Seaweed have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

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

• 5 ounces of Spirulina have 10.4 times more Water than Dried Agar Seaweed.
• While 5 oz of Dried Agar Seaweed contain 52.1 times more Calcium, 7.7 times more Iron, 40.5 times more Magnesium, 23.1 times more Manganese, 4.7 times more Phosphorus, 8.9 times more Potassium, 10.6 times more Selenium and 29 times more Zinc than Raw Spirulina Seaweed.
• Both Spirulina and Dried Agar Seaweed contain similar levels of Copper and Sodium per five ounces.
• 5 ounces of Spirulina lack sufficient amounts of Calcium, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Spirulina have 42 times more Omega 3 than Dried Agar Seaweed.
• While 5 oz of Dried Agar Seaweed contain 11.8 times more Energy, 33.4 times more Carbohydrate, 9.9 times more Sugars and 19.3 times more Fiber than Raw Spirulina Seaweed.
• Both Spirulina and Dried Agar Seaweed offer comparable quantities of Protein per five ounces.
• 5 ounces of Spirulina provide inadequate amounts of Energy, Carbohydrate and Fiber
• 5 ounces of Dried Agar Seaweed provide inadequate amounts of Omega 3
• Both Raw Spirulina Seaweed as well as Dried Agar Seaweed provide inadequate amounts of Omega 6 in five ounces.