Comparing Nutrients in 5 ounces Wakame Seaweed VS Dried Spirulina

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

• Raw Wakame Seaweed has 2.1 times more Vitamin B9 than Dried Spirulina Seaweed.
• While Dried Spirulina Seaweed contains 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.
• Both Raw Wakame Seaweed as well as Dried Spirulina Seaweed have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

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

• Raw Wakame Seaweed has 1.3 times more Calcium and 17.1 times more Water than Dried Spirulina Seaweed.
• While Dried Spirulina Seaweed contains 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 and 5.3 times more Zinc than Raw Wakame Seaweed.
• Both Raw Wakame Seaweed and Dried Spirulina Seaweed have similar amounts of Sodium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Dried Spirulina Seaweed contains 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 Raw Wakame Seaweed as well as Dried Spirulina Seaweed have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.