Comparing Nutrients in 14 ounces Roasted Almonds VS Dried Agar Seaweed

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Dried Agar Seaweed	7%	1%	92%

Macro Nutrients

	Roasted Almonds	Dried Agar Seaweed	Recommended Dietary Allowance
Energy	82% 2373kcal	42% 1214kcal	2900kcal per day for Men 19-50 years
Fat	215% 209g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	50.8% 16.2g	0.76% 0.24g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	302% 51.4g	0.093% 0.016g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	64% 83.4g	247% 321g	130g per day for Men 19-50 years
Sugars	26.6% 19.3g	16.3% 11.8g	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	0.055% 0.04g	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	% 0.04g	NA	g per day for Men 19-50 years
Sucrose	% 19g	NA	g per day for Men 19-50 years
Fiber	114% 43.3g	80.4% 30.6g	38g per day for Men 19-50 years
Protein	149% 83g	44% 24.6g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Dried Agar Seaweed	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.5% 0.31mg	3.3% 0.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	365% 4.75mg	67.8% 0.88mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	90% 14.4mg	5% 0.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.5% 1.27mg	240% 12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.5% 0.54mg	93% 1.2mg	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	54.6% 218μg	575% 2302μg	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	0% 0mg	0% 0mg	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	632% 95mg	132% 20mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	80.7% 97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Dried Agar Seaweed	Recommended Dietary Allowance
Calcium	106% 1064mg	248% 2481mg	1000mg per day for Men 19-50 years
Copper	485% 4.36mg	269% 2.42mg	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	185% 15mg	1062% 85mg	8mg per day for Men 19-50 years
Magnesium	264% 1107mg	728% 3056mg	420mg per day for Men 19-50 years
Manganese	385% 8.86mg	742% 17mg	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	267% 1869mg	29.5% 206mg	700mg per day for Men 19-50 years
Potassium	83.2% 2830mg	131% 4465mg	3400mg per day for Men 19-50 years
Selenium	14.4% 7.94μg	53.4% 29.4μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	27% 405mg	1500mg per day for Men 19-50 years
Zinc	119% 13mg	209% 23mg	11mg per day for Men 19-50 years
Water	0.26% 9.57g	0.93% 34.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Roasted Almonds vs Dried Agar Seaweed:

• Dry Roasted Almonds have 7.7 times more Vitamin B1, 5.4 times more Vitamin B2, 18 times more Vitamin B3 and 4.8 times more Vitamin E than Dried Agar Seaweed.
• While Dried Agar Seaweed contains 9.4 times more Vitamin B5, 2.2 times more Vitamin B6, 10.5 times more Vitamin B9 and more Vitamin K than Dry Roasted Almonds.
• Both Dry Roasted Almonds as well as Dried Agar Seaweed have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Roasted Almonds vs Dried Agar Seaweed:

• Dry Roasted Almonds have 1.8 times more Copper and 9.1 times more Phosphorus than Dried Agar Seaweed.
• While Dried Agar Seaweed contains 2.3 times more Calcium, 5.7 times more Iron, 2.8 times more Magnesium, 1.9 times more Manganese, 1.6 times more Potassium, 3.7 times more Selenium, 34 times more Sodium and 1.8 times more Zinc than Dry Roasted Almonds.

Comparison of macro-nutrients per 14 ounces:

• Dry Roasted Almonds have 2 times more Energy, 175.1 times more Fat, 67.1 times more Saturated Fat, 3236.3 times more Omega 6, 1.6 times more Sugars, 1.4 times more Fiber and 3.4 times more Protein than Dried Agar Seaweed.
• While Dried Agar Seaweed contains 3.8 times more Carbohydrate than Dry Roasted Almonds.
• Both Dry Roasted Almonds as well as Dried Agar Seaweed have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 14 oz.