Comparing Nutrients in 14 ounces Almonds VS Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated	24%	5%	71%

Macro Nutrients

	Almonds	Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated	Recommended Dietary Allowance
Energy	79.2% 2298kcal	4.24% 123kcal	2900kcal per day for Men 19-50 years
Fat	204% 198g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	47% 15g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	NA	1.6g per day for Men 19-50 years
Omega 6	288% 49g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	65.8% 85.5g	17% 22.3g	130g per day for Men 19-50 years
Sugars	24% 17.3g	NA	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	0.6% 0.44g	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	% 0.67g	NA	g per day for Men 19-50 years
Sucrose	% 15.7g	NA	g per day for Men 19-50 years
Fiber	131% 49.6g	47% 18g	38g per day for Men 19-50 years
Protein	150% 84g	13% 7.4g	56g per day for Men 19-50 years

Vitamins

	Almonds	Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated	Recommended Dietary Allowance
Vitamin A	0% 0μg	21.6% 194μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68% 0.81mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	347% 4.5mg	58% 0.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89.7% 14.4mg	11.4% 1.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.4% 1.87mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	754% 226μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	43.7% 175μg	23% 91μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	44.7% 1.07μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	15.4% 14mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	9.92% 59.5IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	678% 102mg	17.7% 2.66mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated	Recommended Dietary Allowance
Calcium	107% 1068mg	14.3% 143mg	1000mg per day for Men 19-50 years
Copper	455% 4.1mg	26.5% 0.24mg	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	184% 14.7mg	400% 32mg	8mg per day for Men 19-50 years
Magnesium	255% 1072mg	79.4% 333mg	420mg per day for Men 19-50 years
Manganese	376% 8.65mg	123% 2.8mg	2.3mg per day for Men 19-50 years
Molybdenum	400% 180μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	273% 1909mg	18% 127mg	700mg per day for Men 19-50 years
Potassium	85.6% 2909mg	41.8% 1421mg	3400mg per day for Men 19-50 years
Selenium	29.6% 16.3μg	NA	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	139% 2088mg	1500mg per day for Men 19-50 years
Zinc	113% 12.4mg	11% 1.23mg	11mg per day for Men 19-50 years
Water	0.47% 17.5g	9.6% 355g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Almonds vs Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated:

• Almonds have 3.4 times more Vitamin B1, 6 times more Vitamin B2, 7.9 times more Vitamin B3, 4.6 times more Vitamin B6, 1.9 times more Vitamin B9 and 38.3 times more Vitamin E than Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated.
• While Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated contains more Vitamin A, more Vitamin B12, more Vitamin C and more Vitamin D than Almonds.

Comparing minerals per 14 ounces for Almonds vs Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated:

• Almonds have 7.5 times more Calcium, 17.2 times more Copper, 3.2 times more Magnesium, 3.1 times more Manganese, 15 times more Phosphorus, 2 times more Potassium and 10.1 times more Zinc than Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated.
• While Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated contains 2.2 times more Iron, 526 times more Sodium and 20.3 times more Water than Almonds.

Comparison of macro-nutrients per 14 ounces:

• Almonds have 18.7 times more Energy, 293.7 times more Fat, 76 times more Saturated Fat, 3.8 times more Carbohydrate, 2.8 times more Fiber and 11.4 times more Protein than Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated.
• Both Almonds as well as Seaweed, Canadian Cultivated EMI-TSUNOMATA, rehydrated have insufficient amounts of Glucose and Sucrose in 14 oz.