Comparing Nutrients in 7 ounces Dried Agar Seaweed VS Spirulina

Macros Ratio

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

Macro Nutrients

	Dried Agar Seaweed	Spirulina	Recommended Dietary Allowance
Energy	21% 607kcal	1.78% 51.6kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.8% 0.77g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	0.84% 0.27g	32g per day for Men 19-50 years
Omega 3	0.12% 0.002g	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	0.047% 0.008g	0.75% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	123% 161g	3.7% 4.8g	130g per day for Men 19-50 years
Sugars	8.13% 5.9g	0.82% 0.6g	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	40.2% 15.3g	2.1% 0.79g	38g per day for Men 19-50 years
Protein	22% 12.3g	21% 11.7g	56g per day for Men 19-50 years

Vitamins

	Dried Agar Seaweed	Spirulina	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.65% 0.02mg	36.7% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34% 0.44mg	52.2% 0.68mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	15% 2.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	120% 6mg	13% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.3% 0.6mg	5.2% 0.067mg	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	288% 1151μg	4.47% 18μg	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	0% 0mg	2% 1.8mg	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	66% 9.92mg	6.5% 0.97mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	40.4% 48.4μg	4.13% 4.96μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Agar Seaweed	Spirulina	Recommended Dietary Allowance
Calcium	124% 1240mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	135% 1.2mg	132% 1.2mg	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	531% 42.5mg	69.2% 5.54mg	8mg per day for Men 19-50 years
Magnesium	364% 1528mg	8.98% 37.7mg	420mg per day for Men 19-50 years
Manganese	371% 8.53mg	16% 0.37mg	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	14.7% 103mg	3.1% 22mg	700mg per day for Men 19-50 years
Potassium	65.7% 2233mg	7.4% 252mg	3400mg per day for Men 19-50 years
Selenium	26.7% 14.7μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	13.5% 202mg	13% 194mg	1500mg per day for Men 19-50 years
Zinc	105% 11.5mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	0.47% 17.2g	4.86% 180g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Dried Agar Seaweed vs Spirulina:

• Dried Agar Seaweed has 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.
• While Raw Spirulina Seaweed contains 22.2 times more Vitamin B1, 1.5 times more Vitamin B2, 5.9 times more Vitamin B3 and more Vitamin C than Dried Agar Seaweed.
• Both Dried Agar Seaweed as well as Raw Spirulina Seaweed have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Dried Agar Seaweed vs Spirulina:

• Dried Agar Seaweed has 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.
• While Raw Spirulina Seaweed contains 10.4 times more Water than Dried Agar Seaweed.
• Both Dried Agar Seaweed and Raw Spirulina Seaweed have similar amounts of Copper and Sodium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Dried Agar Seaweed has 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.
• While Raw Spirulina Seaweed contains 42 times more Omega 3 than Dried Agar Seaweed.
• Both Dried Agar Seaweed and Raw Spirulina Seaweed have similar amounts of Protein per 7 oz.
• Both Dried Agar Seaweed as well as Raw Spirulina Seaweed have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.