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Green tea and matcha come from the same plant: one is brewed, the other is powdered leaf you drink whole. Brew green tea at 70–80 °C or it turns bitter fast.
Both provide catechins, including EGCG, as well as caffeine and naturally occurring L-theanine. Matcha is usually more concentrated per serving because you drink the whole leaf. In practice, though, how much you actually take in depends heavily on the variety, the amount and how it's made.
Depending on the variety, green tea tastes fresh, grassy, slightly nutty or distinctly bitter. Matcha is more intense, fuller and often creamier in the mouth, with a noticeable umami note and a fine astringency. It works well in lattes, desserts, smoothies and delicate bakes. Matcha is less suited to heavily spiced or very savoury dishes, because its subtle notes quickly get lost there.
In studies, green tea and matcha are mainly looked at in connection with catechins, caffeine, L-theanine, oxidative stress, attention and energy expenditure. Some of the data comes from cell and animal studies or from human studies using extracts, which can't be applied directly to a normal cup of tea. What's solid is mainly this: both are low-calorie drinks containing polyphenols, matcha usually at a higher concentration. Claims about single strong effects or clear health outcomes aren't supported by the current evidence.
The nutrition values per 100 g are for dry matcha powder, not for brewed green tea. Typical amounts are 1.5-2 g of matcha per serving or 2-3 g of green tea leaves per cup. Because of the caffeine, drink it in moderation.
Matcha is a finely ground, dried tea powder that you stir straight into liquid; with normal food-grade quality that's standard.
Tea itself isn't one of the 14 major allergens in EU law. Flavoured blends can contain additional allergens, though. In pregnancy and while breastfeeding, the EFSA (European Food Safety Authority) advises no more than 200 mg of caffeine a day from all sources.
Not across the board. Matcha is more concentrated because you consume the whole leaf. That means you usually take in more catechins and caffeine per serving. Green tea, on the other hand, is often milder and easier to spread over several cups a day.
That depends on how well you tolerate caffeine. Many people do fine with 2-4 cups of green tea a day. With matcha, 1 serving is often enough. If you're sensitive to caffeine, start lower.
Water that's too hot can affect the flavour and certain compounds. For many green teas, 70 to 80 °C is a good range. Matcha is also usually made with hot but not boiling water.
Studies show small effects on thermogenesis and fat oxidation, mainly in combination with caffeine. These effects are limited, though. Your overall diet and activity matter far more.