Comparing Nutrients in 14 ounces Oil Roasted Almonds VS Dried Agar Seaweed

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Dried Agar Seaweed	7%	1%	92%

Macro Nutrients

	Oil Roasted Almonds	Dried Agar Seaweed	Recommended Dietary Allowance
Energy	83% 2409kcal	42% 1214kcal	2900kcal per day for Men 19-50 years
Fat	226% 219g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	52% 16.7g	0.76% 0.24g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	316% 53.7g	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	54% 70g	247% 321g	130g per day for Men 19-50 years
Sugars	25% 18g	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% 0g	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	% 0.16g	NA	g per day for Men 19-50 years
Sucrose	% 17.4g	NA	g per day for Men 19-50 years
Fiber	110% 41.7g	80.4% 30.6g	38g per day for Men 19-50 years
Protein	150% 84.3g	44% 24.6g	56g per day for Men 19-50 years

Vitamins

	Oil 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	30.4% 0.37mg	3.3% 0.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	238% 3.1mg	67.8% 0.88mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	91% 14.5mg	5% 0.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.91mg	240% 12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36% 0.47mg	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	26.8% 107μg	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	687% 103mg	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

	Oil Roasted Almonds	Dried Agar Seaweed	Recommended Dietary Allowance
Calcium	115% 1155mg	248% 2481mg	1000mg per day for Men 19-50 years
Copper	421% 3.8mg	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	183% 14.6mg	1062% 85mg	8mg per day for Men 19-50 years
Magnesium	259% 1087mg	728% 3056mg	420mg per day for Men 19-50 years
Manganese	425% 9.76mg	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	264% 1850mg	29.5% 206mg	700mg per day for Men 19-50 years
Potassium	81.6% 2774mg	131% 4465mg	3400mg per day for Men 19-50 years
Selenium	29.6% 16.3μg	53.4% 29.4μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	27% 405mg	1500mg per day for Men 19-50 years
Zinc	111% 12mg	209% 23mg	11mg per day for Men 19-50 years
Water	0.3% 11g	0.93% 34.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Dried Agar Seaweed per 14 oz

Compare the macro and micronutrient content in 14 oz of Oil Roasted Almonds versus 14 oz of Dried Agar Seaweed to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Oil Roasted Almonds have 9.2 times more Vitamin B1, 3.5 times more Vitamin B2, 18.1 times more Vitamin B3 and 5.2 times more Vitamin E than Dried Agar Seaweed.
• While 14 oz of Dried Agar Seaweed contain 13.2 times more Vitamin B5, 2.6 times more Vitamin B6, 21.5 times more Vitamin B9 and more Vitamin K than Oil Roasted Almonds.
• 14 ounces of Oil Roasted Almonds have insufficient amounts of Vitamin K
• 14 ounces of Dried Agar Seaweed have insufficient amounts of Vitamin B1 and Vitamin B3
• Both Oil Roasted Almonds as well as Dried Agar Seaweed have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

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

• 14 ounces of Oil Roasted Almonds have 1.6 times more Copper and 9 times more Phosphorus than Dried Agar Seaweed.
• While 14 oz of Dried Agar Seaweed contain 2.1 times more Calcium, 5.8 times more Iron, 2.8 times more Magnesium, 1.7 times more Manganese, 1.6 times more Potassium, 1.8 times more Selenium, 102 times more Sodium and 1.9 times more Zinc than Oil Roasted Almonds.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Oil Roasted Almonds have 2 times more Energy, 183.9 times more Fat, 69 times more Saturated Fat, 3379.8 times more Omega 6, 1.5 times more Sugars, 1.4 times more Fiber and 3.4 times more Protein than Dried Agar Seaweed.
• While 14 oz of Dried Agar Seaweed contain 4.6 times more Carbohydrate than Oil Roasted Almonds.
• 14 ounces of Dried Agar Seaweed provide inadequate amounts of Omega 6
• Both Oil Roasted Almonds as well as Dried Agar Seaweed provide inadequate amounts of Omega 3 in 14 ounces.