Comparing Nutrients in 7 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	3.08% 89.3kcal	20% 575kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.27g	15.8% 15.3g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	16.4% 5.26g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	102% 1.63g	1.6g per day for Men 19-50 years
Omega 6	0.12% 0.02g	14.6% 2.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	36.5% 47.4g	130g per day for Men 19-50 years
Sugars	1.78% 1.3g	8.5% 6.15g	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	2.6% 0.99g	19% 7.14g	38g per day for Men 19-50 years
Protein	10.7% 6g	204% 114g	56g per day for Men 19-50 years

Vitamins

	Wakame Seaweed	Dried Spirulina	Recommended Dietary Allowance
Vitamin A	3.97% 35.7μg	6.4% 57.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.92% 0.12mg	394% 4.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.46mg	560% 7.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.18mg	159% 25.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.7% 1.4mg	138% 6.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.31% 0.004mg	55.6% 0.72mg	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	97% 389μg	46.6% 187μg	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	6.6% 5.95mg	22.3% 20mg	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	66% 9.92mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.76% 10.5μg	42% 50.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Wakame Seaweed	Dried Spirulina	Recommended Dietary Allowance
Calcium	29.8% 298mg	24% 238mg	1000mg per day for Men 19-50 years
Copper	62.6% 0.56mg	1345% 12mg	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	54% 4.33mg	707% 56.6mg	8mg per day for Men 19-50 years
Magnesium	50.6% 212mg	92% 387mg	420mg per day for Men 19-50 years
Manganese	121% 2.78mg	164% 3.77mg	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	22.7% 159mg	33.5% 234mg	700mg per day for Men 19-50 years
Potassium	2.9% 99mg	79.6% 2705mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	26% 14.3μg	55μg per day for Men 19-50 years
Sodium	115% 1730mg	139% 2080mg	1500mg per day for Men 19-50 years
Zinc	6.86% 0.75mg	36% 3.97mg	11mg per day for Men 19-50 years
Water	4.3% 159g	0.25% 9.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 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 7 oz.

Comparing minerals per 7 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 7 oz.

Comparison of macro-nutrients per 7 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 7 oz.