Comparing Nutrients in 7 ounces Laver Seaweed VS Kelp Seaweed

Macros Ratio

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

Macro Nutrients

	Laver Seaweed	Kelp Seaweed	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	2.94% 85.3kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	1.15% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	1.53% 0.49g	32g per day for Men 19-50 years
Omega 3	0.12% 0.002g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	0.047% 0.008g	0.23% 0.04g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.8% 10g	14.6% 19g	130g per day for Men 19-50 years
Sugars	1.34% 0.97g	1.64% 1.2g	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	1.57% 0.6g	6.8% 2.58g	38g per day for Men 19-50 years
Protein	20.6% 11.5g	5.95% 3.33g	56g per day for Men 19-50 years

Vitamins

	Laver Seaweed	Kelp Seaweed	Recommended Dietary Allowance
Vitamin A	57.3% 516μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.2% 0.19mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	68% 0.89mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.2% 2.9mg	5.83% 0.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.7% 1.03mg	25.5% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.3% 0.32mg	0.31% 0.004mg	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	72.4% 290μg	89.3% 357μg	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	86% 77.4mg	6.6% 5.95mg	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	13.2% 2mg	11.5% 1.73mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.6% 7.94μg	109% 131μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Laver Seaweed	Kelp Seaweed	Recommended Dietary Allowance
Calcium	14% 139mg	33.3% 333mg	1000mg per day for Men 19-50 years
Copper	58.2% 0.52mg	28.7% 0.26mg	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	44.7% 3.57mg	70.7% 5.66mg	8mg per day for Men 19-50 years
Magnesium	0.94% 3.97mg	57% 240mg	420mg per day for Men 19-50 years
Manganese	85.2% 1.96mg	17.3% 0.4mg	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	16.4% 115mg	12% 83.3mg	700mg per day for Men 19-50 years
Potassium	20.8% 706mg	5.2% 177mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	6.35% 95mg	31% 462mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	22% 2.44mg	11mg per day for Men 19-50 years
Water	4.56% 169g	4.38% 162g	3700g per day for Men 19-50 years

Nutrient Comparison: Laver Seaweed VS Kelp Seaweed per 7 oz

Compare the macro and micronutrient content in 7 oz of Laver Seaweed versus 7 oz of Kelp Seaweed to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Laver Seaweed vs Kelp Seaweed:

• 7 ounces of Laver Seaweed have 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 Kelp Seaweed.
• While 7 oz of Raw Kelp Seaweed contain 16.5 times more Vitamin K than Raw Laver Seaweed.
• Both Laver Seaweed and Kelp Seaweed provide similar amounts of Vitamin B5, Vitamin B9 and Vitamin E per seven ounces.
• 7 ounces of Kelp Seaweed have insufficient amounts of Vitamin A and Vitamin B6
• Both Raw Laver Seaweed as well as Raw Kelp Seaweed have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Laver Seaweed vs Kelp Seaweed:

• 7 ounces of Laver Seaweed have 2 times more Copper, 4.9 times more Manganese, 1.4 times more Phosphorus and 4 times more Potassium than Kelp Seaweed.
• While 7 oz of Raw Kelp Seaweed contain 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.
• Both Laver Seaweed and Kelp Seaweed contain similar levels of Zinc and Water per seven ounces.
• 7 ounces of Laver Seaweed lack sufficient amounts of Magnesium
• Both Raw Laver Seaweed as well as Raw Kelp Seaweed lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Laver Seaweed have 3.5 times more Protein than Kelp Seaweed.
• While 7 oz of Raw Kelp Seaweed contain 1.9 times more Carbohydrate and 4.3 times more Fiber than Raw Laver Seaweed.
• 7 ounces of Laver Seaweed provide inadequate amounts of Fiber
• Both Raw Laver Seaweed as well as Raw Kelp Seaweed provide inadequate amounts of Energy, Omega 3 and Omega 6 in seven ounces.