Comparing Nutrients in 100 grams Irishmoss Seaweed VS Kelp Seaweed

Macros Ratio

	Protein	Fat	Carbs
Irishmoss Seaweed	11%	3%	86%
Kelp Seaweed	13%	10%	77%

Macro Nutrients

	Irishmoss Seaweed	Kelp Seaweed	Recommended Dietary Allowance
Energy	1.7% 49kcal	1.5% 43kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.16g	0.58% 0.56g	97g per day for Men 19-50 years
Saturated Fat	0.1% 0.033g	0.77% 0.25g	32g per day for Men 19-50 years
Omega 3	0.063% 0.001g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.012% 0.002g	0.12% 0.02g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.45% 12.3g	7.36% 9.57g	130g per day for Men 19-50 years
Sugars	0.84% 0.61g	0.83% 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	3.42% 1.3g	3.42% 1.3g	38g per day for Men 19-50 years
Protein	2.7% 1.5g	3% 1.68g	56g per day for Men 19-50 years

Vitamins

	Irishmoss Seaweed	Kelp Seaweed	Recommended Dietary Allowance
Vitamin A	0.67% 6μg	0.67% 6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.25% 0.015mg	4.17% 0.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36% 0.47mg	11.5% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.7% 0.59mg	2.94% 0.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.5% 0.18mg	13% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.3% 0.069mg	0.15% 0.002mg	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	45.5% 182μg	45% 180μg	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	3.33% 3mg	3.33% 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	5.8% 0.87mg	5.8% 0.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.17% 5μg	55% 66μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Irishmoss Seaweed	Kelp Seaweed	Recommended Dietary Allowance
Calcium	7.2% 72mg	17% 168mg	1000mg per day for Men 19-50 years
Copper	16.6% 0.15mg	14.4% 0.13mg	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	111% 8.9mg	35.6% 2.85mg	8mg per day for Men 19-50 years
Magnesium	34.3% 144mg	29% 121mg	420mg per day for Men 19-50 years
Manganese	16% 0.37mg	8.7% 0.2mg	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	22.4% 157mg	6% 42mg	700mg per day for Men 19-50 years
Potassium	1.85% 63mg	2.6% 89mg	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	4.47% 67mg	15.5% 233mg	1500mg per day for Men 19-50 years
Zinc	17.7% 1.95mg	11% 1.23mg	11mg per day for Men 19-50 years
Water	2.2% 81.3g	2.2% 81.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Irishmoss Seaweed vs Kelp Seaweed:

• Raw Irishmoss Seaweed have 3.1 times more Vitamin B2, 1.3 times more Vitamin B3 and 34.5 times more Vitamin B6 than Raw Kelp Seaweed.
• While Raw Kelp Seaweed contains 3.3 times more Vitamin B1, 3.6 times more Vitamin B5 and 13.2 times more Vitamin K than Raw Irishmoss Seaweed.
• Both Raw Irishmoss Seaweed and Raw Kelp Seaweed have similar amounts of Vitamin B9, Vitamin C and Vitamin E per 100 g.
• Both Raw Irishmoss Seaweed as well as Raw Kelp Seaweed have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Irishmoss Seaweed vs Kelp Seaweed:

• Raw Irishmoss Seaweed have 3.1 times more Iron, 1.9 times more Manganese, 3.7 times more Phosphorus and 1.6 times more Zinc than Raw Kelp Seaweed.
• While Raw Kelp Seaweed contains 2.3 times more Calcium, 1.4 times more Potassium and 3.5 times more Sodium than Raw Irishmoss Seaweed.
• Both Raw Irishmoss Seaweed and Raw Kelp Seaweed have similar amounts of Copper, Magnesium, Selenium and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Irishmoss Seaweed have 1.3 times more Carbohydrate than Raw Kelp Seaweed.
• Both Raw Irishmoss Seaweed and Raw Kelp Seaweed have similar amounts of Energy, Fiber and Protein per 100 g.
• Both Raw Irishmoss Seaweed as well as Raw Kelp Seaweed have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.