Comparing Nutrients in 100 grams Agar Seaweed VS Laver Seaweed

Macros Ratio

	Protein	Fat	Carbs
Agar Seaweed	7%	1%	92%
Laver Seaweed	50%	5%	45%

Macro Nutrients

	Agar Seaweed	Laver Seaweed	Recommended Dietary Allowance
Energy	0.9% 26kcal	1.2% 35kcal	2900kcal per day for Men 19-50 years
Fat	0.031% 0.03g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.019% 0.006g	0.19% 0.061g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.063% 0.001g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	0.024% 0.004g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.2% 6.75g	3.93% 5.1g	130g per day for Men 19-50 years
Sugars	0.39% 0.28g	0.68% 0.49g	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	1.3% 0.5g	0.79% 0.3g	38g per day for Men 19-50 years
Protein	0.96% 0.54g	10.4% 5.8g	56g per day for Men 19-50 years

Vitamins

	Agar Seaweed	Laver Seaweed	Recommended Dietary Allowance
Vitamin A	0% 0μg	29% 260μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.42% 0.005mg	8.17% 0.098mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.7% 0.022mg	34.3% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.34% 0.055mg	9.2% 1.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.04% 0.3mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.46% 0.032mg	12.2% 0.16mg	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	21.3% 85μg	36.5% 146μg	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	43.3% 39mg	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	5.8% 0.87mg	6.67% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.9% 2.3μg	3.33% 4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Agar Seaweed	Laver Seaweed	Recommended Dietary Allowance
Calcium	5.4% 54mg	7% 70mg	1000mg per day for Men 19-50 years
Copper	6.78% 0.061mg	29.3% 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	23.3% 1.86mg	22.5% 1.8mg	8mg per day for Men 19-50 years
Magnesium	16% 67mg	0.48% 2mg	420mg per day for Men 19-50 years
Manganese	16.2% 0.37mg	43% 0.99mg	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	0.71% 5mg	8.3% 58mg	700mg per day for Men 19-50 years
Potassium	6.65% 226mg	10.5% 356mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	0.6% 9mg	3.2% 48mg	1500mg per day for Men 19-50 years
Zinc	5.27% 0.58mg	9.55% 1.05mg	11mg per day for Men 19-50 years
Water	2.47% 91g	2.3% 85g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Agar Seaweed vs Laver Seaweed:

• Raw Laver Seaweed contains more Vitamin A, 19.6 times more Vitamin B1, 20.3 times more Vitamin B2, 26.7 times more Vitamin B3, 1.7 times more Vitamin B5, 5 times more Vitamin B6, 1.7 times more Vitamin B9, more Vitamin C and 1.7 times more Vitamin K than Raw Agar Seaweed.
• Both Raw Agar Seaweed and Raw Laver Seaweed have similar amounts of Vitamin E per 100 g.
• Both Raw Agar Seaweed as well as Raw Laver Seaweed have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Agar Seaweed vs Laver Seaweed:

• Raw Agar Seaweed has 33.5 times more Magnesium than Raw Laver Seaweed.
• While Raw Laver Seaweed contains 1.3 times more Calcium, 4.3 times more Copper, 2.6 times more Manganese, 11.6 times more Phosphorus, 1.6 times more Potassium, 5.3 times more Sodium and 1.8 times more Zinc than Raw Agar Seaweed.
• Both Raw Agar Seaweed and Raw Laver Seaweed have similar amounts of Iron, Selenium and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Agar Seaweed has 1.3 times more Carbohydrate and 1.7 times more Fiber than Raw Laver Seaweed.
• While Raw Laver Seaweed contains 1.3 times more Energy and 10.8 times more Protein than Raw Agar Seaweed.
• Both Raw Agar Seaweed as well as Raw Laver Seaweed have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.