Comparing Nutrients in 100 grams Irishmoss Seaweed VS Laver Seaweed

Macros Ratio

	Protein	Fat	Carbs
Irishmoss Seaweed	11%	3%	86%
Laver Seaweed	50%	5%	45%

Macro Nutrients

	Irishmoss Seaweed	Laver Seaweed	Recommended Dietary Allowance
Energy	1.7% 49kcal	1.2% 35kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.16g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.1% 0.033g	0.19% 0.061g	32g per day for Men 19-50 years
Omega 3	0.063% 0.001g	0.063% 0.001g	1.6g per day for Men 19-50 years
Omega 6	0.012% 0.002g	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	9.45% 12.3g	3.93% 5.1g	130g per day for Men 19-50 years
Sugars	0.84% 0.61g	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	3.42% 1.3g	0.79% 0.3g	38g per day for Men 19-50 years
Protein	2.7% 1.5g	10.4% 5.8g	56g per day for Men 19-50 years

Vitamins

	Irishmoss Seaweed	Laver Seaweed	Recommended Dietary Allowance
Vitamin A	0.67% 6μg	29% 260μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.25% 0.015mg	8.17% 0.098mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36% 0.47mg	34.3% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.7% 0.59mg	9.2% 1.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.5% 0.18mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.3% 0.069mg	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	45.5% 182μg	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	3.33% 3mg	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	4.17% 5μg	3.33% 4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Irishmoss Seaweed	Laver Seaweed	Recommended Dietary Allowance
Calcium	7.2% 72mg	7% 70mg	1000mg per day for Men 19-50 years
Copper	16.6% 0.15mg	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	111% 8.9mg	22.5% 1.8mg	8mg per day for Men 19-50 years
Magnesium	34.3% 144mg	0.48% 2mg	420mg per day for Men 19-50 years
Manganese	16% 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	22.4% 157mg	8.3% 58mg	700mg per day for Men 19-50 years
Potassium	1.85% 63mg	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	4.47% 67mg	3.2% 48mg	1500mg per day for Men 19-50 years
Zinc	17.7% 1.95mg	9.55% 1.05mg	11mg per day for Men 19-50 years
Water	2.2% 81.3g	2.3% 85g	3700g per day for Men 19-50 years

Nutrient Comparison: Irishmoss Seaweed VS Laver Seaweed per 100 g

Compare the macro and micronutrient content in 100 g of Irishmoss Seaweed versus 100 g of Laver Seaweed to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 100 grams of Irishmoss Seaweed have 1.2 times more Vitamin B9 and 1.3 times more Vitamin K than Laver Seaweed.
• While 100 g of Raw Laver Seaweed contain 43.3 times more Vitamin A, 6.5 times more Vitamin B1, 2.5 times more Vitamin B3, 3 times more Vitamin B5, 2.3 times more Vitamin B6 and 13 times more Vitamin C than Raw Irishmoss Seaweed.
• Both Irishmoss Seaweed and Laver Seaweed provide similar amounts of Vitamin B2 and Vitamin E per 100 grams.
• 100 grams of Irishmoss Seaweed have insufficient amounts of Vitamin A and Vitamin B1
• Both Raw Irishmoss Seaweed as well as Raw Laver Seaweed have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

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

• 100 grams of Irishmoss Seaweed have 4.9 times more Iron, 72 times more Magnesium, 2.7 times more Phosphorus, 1.4 times more Sodium and 1.9 times more Zinc than Laver Seaweed.
• While 100 g of Raw Laver Seaweed contain 1.8 times more Copper, 2.7 times more Manganese and 5.7 times more Potassium than Raw Irishmoss Seaweed.
• Both Irishmoss Seaweed and Laver Seaweed contain similar levels of Calcium and Water per 100 grams.
• 100 grams of Irishmoss Seaweed lack sufficient amounts of Potassium
• 100 grams of Laver Seaweed lack sufficient amounts of Magnesium
• Both Raw Irishmoss Seaweed as well as Raw Laver Seaweed lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Irishmoss Seaweed have 2.4 times more Carbohydrate and 4.3 times more Fiber than Laver Seaweed.
• While 100 g of Raw Laver Seaweed contain 3.8 times more Protein than Raw Irishmoss Seaweed.
• 100 grams of Laver Seaweed provide inadequate amounts of Fiber
• Both Raw Irishmoss Seaweed as well as Raw Laver Seaweed provide inadequate amounts of Energy, Omega 3 and Omega 6 in 100 grams.