Comparing Nutrients in 100 grams Kelp Seaweed VS Laver Seaweed

Macros Ratio

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

Macro Nutrients

	Kelp Seaweed	Laver Seaweed	Recommended Dietary Allowance
Energy	1.5% 43kcal	1.2% 35kcal	2900kcal per day for Men 19-50 years
Fat	0.58% 0.56g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.77% 0.25g	0.19% 0.061g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	0.063% 0.001g	1.6g per day for Men 19-50 years
Omega 6	0.12% 0.02g	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	7.36% 9.57g	3.93% 5.1g	130g per day for Men 19-50 years
Sugars	0.83% 0.6g	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	3% 1.68g	10.4% 5.8g	56g per day for Men 19-50 years

Vitamins

	Kelp 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	4.17% 0.05mg	8.17% 0.098mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.5% 0.15mg	34.3% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.94% 0.47mg	9.2% 1.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.64mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.15% 0.002mg	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% 180μg	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	55% 66μg	3.33% 4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Kelp Seaweed	Laver Seaweed	Recommended Dietary Allowance
Calcium	17% 168mg	7% 70mg	1000mg per day for Men 19-50 years
Copper	14.4% 0.13mg	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	35.6% 2.85mg	22.5% 1.8mg	8mg per day for Men 19-50 years
Magnesium	29% 121mg	0.48% 2mg	420mg per day for Men 19-50 years
Manganese	8.7% 0.2mg	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	6% 42mg	8.3% 58mg	700mg per day for Men 19-50 years
Potassium	2.6% 89mg	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	15.5% 233mg	3.2% 48mg	1500mg per day for Men 19-50 years
Zinc	11% 1.23mg	9.55% 1.05mg	11mg per day for Men 19-50 years
Water	2.2% 81.6g	2.3% 85g	3700g per day for Men 19-50 years

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

• Raw Kelp Seaweed has 1.2 times more Vitamin B5, 1.2 times more Vitamin B9 and 16.5 times more Vitamin K than Raw Laver Seaweed.
• While Raw Laver Seaweed contains 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 Raw Kelp Seaweed.
• Both Raw Kelp Seaweed and Raw Laver Seaweed have similar amounts of Vitamin E per 100 g.
• Both Raw Kelp 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 Kelp Seaweed vs Laver Seaweed:

• Raw Kelp Seaweed has 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.
• While Raw Laver Seaweed contains 2 times more Copper, 4.9 times more Manganese, 1.4 times more Phosphorus and 4 times more Potassium than Raw Kelp Seaweed.
• Both Raw Kelp Seaweed and Raw Laver Seaweed have similar amounts of Selenium, Zinc and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Kelp Seaweed has 1.2 times more Energy, 1.9 times more Carbohydrate and 4.3 times more Fiber than Raw Laver Seaweed.
• While Raw Laver Seaweed contains 3.5 times more Protein than Raw Kelp Seaweed.
• Both Raw Kelp Seaweed as well as Raw Laver Seaweed have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.