Comparing Nutrients in 100 grams Laver Seaweed VS Kelp Seaweed

Macros Ratio

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

Macro Nutrients

	Laver Seaweed	Kelp Seaweed	Recommended Dietary Allowance
Energy	1.2% 35kcal	1.5% 43kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.58% 0.56g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.061g	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	0.024% 0.004g	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	3.93% 5.1g	7.36% 9.57g	130g per day for Men 19-50 years
Sugars	0.68% 0.49g	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	0.79% 0.3g	3.42% 1.3g	38g per day for Men 19-50 years
Protein	10.4% 5.8g	3% 1.68g	56g per day for Men 19-50 years

Vitamins

	Laver Seaweed	Kelp Seaweed	Recommended Dietary Allowance
Vitamin A	29% 260μg	0.67% 6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.17% 0.098mg	4.17% 0.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34.3% 0.45mg	11.5% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.2% 1.47mg	2.94% 0.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	13% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	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	36.5% 146μg	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	43.3% 39mg	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	6.67% 1mg	5.8% 0.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.33% 4μg	55% 66μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Laver Seaweed	Kelp Seaweed	Recommended Dietary Allowance
Calcium	7% 70mg	17% 168mg	1000mg per day for Men 19-50 years
Copper	29.3% 0.26mg	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	22.5% 1.8mg	35.6% 2.85mg	8mg per day for Men 19-50 years
Magnesium	0.48% 2mg	29% 121mg	420mg per day for Men 19-50 years
Manganese	43% 0.99mg	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	8.3% 58mg	6% 42mg	700mg per day for Men 19-50 years
Potassium	10.5% 356mg	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	3.2% 48mg	15.5% 233mg	1500mg per day for Men 19-50 years
Zinc	9.55% 1.05mg	11% 1.23mg	11mg per day for Men 19-50 years
Water	2.3% 85g	2.2% 81.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Laver Seaweed VS Kelp Seaweed per 100 g

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

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

• 100 grams of Laver Seaweed have 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 Kelp Seaweed.
• While 100 g of Raw Kelp Seaweed contain 16.5 times more Vitamin K than Raw Laver Seaweed.
• Both Laver Seaweed and Kelp Seaweed provide similar amounts of Vitamin B5, Vitamin B9 and Vitamin E per 100 grams.
• 100 grams of Kelp Seaweed have insufficient amounts of Vitamin A and Vitamin B6
• Both Raw Laver Seaweed as well as Raw Kelp Seaweed have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

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

• 100 grams of Laver Seaweed have 2 times more Copper, 4.9 times more Manganese, 1.4 times more Phosphorus and 4 times more Potassium than Kelp Seaweed.
• While 100 g of Raw Kelp Seaweed contain 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.
• Both Laver Seaweed and Kelp Seaweed contain similar levels of Zinc and Water per 100 grams.
• 100 grams of Laver Seaweed lack sufficient amounts of Magnesium
• Both Raw Laver Seaweed as well as Raw Kelp Seaweed lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Laver Seaweed have 3.5 times more Protein than Kelp Seaweed.
• While 100 g of Raw Kelp Seaweed contain 1.9 times more Carbohydrate and 4.3 times more Fiber than Raw Laver Seaweed.
• 100 grams of Laver Seaweed provide inadequate amounts of Fiber
• Both Raw Laver Seaweed as well as Raw Kelp Seaweed provide inadequate amounts of Energy, Omega 3 and Omega 6 in 100 grams.