Comparing Nutrients in 14 ounces Dried Spirulina VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Dried Spirulina	58%	18%	24%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Dried Spirulina	Roasted Almonds	Recommended Dietary Allowance
Energy	39.7% 1151kcal	82% 2373kcal	2900kcal per day for Men 19-50 years
Fat	31.6% 30.6g	215% 209g	97g per day for Men 19-50 years
Saturated Fat	33% 10.5g	50.8% 16.2g	32g per day for Men 19-50 years
Omega 3	204% 3.27g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	29.3% 4.98g	302% 51.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73% 95g	64% 83.4g	130g per day for Men 19-50 years
Sugars	17% 12.3g	26.6% 19.3g	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	0.055% 0.04g	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	% 0.04g	g per day for Men 19-50 years
Sucrose	NA	% 19g	g per day for Men 19-50 years
Fiber	37.6% 14.3g	114% 43.3g	38g per day for Men 19-50 years
Protein	407% 228g	149% 83g	56g per day for Men 19-50 years

Vitamins

	Dried Spirulina	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	12.8% 115μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	787% 9.45mg	25.5% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1120% 14.6mg	365% 4.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	318% 51mg	90% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	276% 14mg	25.5% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	111% 1.44mg	41.5% 0.54mg	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	93% 373μg	54.6% 218μg	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	44.5% 40mg	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	132% 20mg	632% 95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	84.3% 101μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Spirulina	Roasted Almonds	Recommended Dietary Allowance
Calcium	47.6% 476mg	106% 1064mg	1000mg per day for Men 19-50 years
Copper	2690% 24.2mg	485% 4.36mg	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	1414% 113mg	185% 15mg	8mg per day for Men 19-50 years
Magnesium	184% 774mg	264% 1107mg	420mg per day for Men 19-50 years
Manganese	328% 7.54mg	385% 8.86mg	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	67% 468mg	267% 1869mg	700mg per day for Men 19-50 years
Potassium	159% 5410mg	83.2% 2830mg	3400mg per day for Men 19-50 years
Selenium	52% 28.6μg	14.4% 7.94μg	55μg per day for Men 19-50 years
Sodium	277% 4159mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	72% 7.94mg	119% 13mg	11mg per day for Men 19-50 years
Water	0.5% 18.6g	0.26% 9.57g	3700g per day for Men 19-50 years

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

• Dried Spirulina Seaweed has more Vitamin A, 30.9 times more Vitamin B1, 3.1 times more Vitamin B2, 3.5 times more Vitamin B3, 10.8 times more Vitamin B5, 2.7 times more Vitamin B6, 1.7 times more Vitamin B9, more Vitamin C and more Vitamin K than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 4.8 times more Vitamin E than Dried Spirulina Seaweed.
• Both Dried Spirulina Seaweed as well as Dry Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Dried Spirulina vs Roasted Almonds:

• Dried Spirulina Seaweed has 5.6 times more Copper, 7.6 times more Iron, 1.9 times more Potassium, 3.6 times more Selenium and 349.3 times more Sodium than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 2.2 times more Calcium, 1.4 times more Magnesium, 4 times more Phosphorus and 1.7 times more Zinc than Dried Spirulina Seaweed.
• Both Dried Spirulina Seaweed and Dry Roasted Almonds have similar amounts of Manganese per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Dried Spirulina Seaweed has 82.3 times more Omega 3 and 2.7 times more Protein than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 2.1 times more Energy, 6.8 times more Fat, 1.5 times more Saturated Fat, 10.3 times more Omega 6, 1.6 times more Sugars and 3 times more Fiber than Dried Spirulina Seaweed.
• Both Dried Spirulina Seaweed and Dry Roasted Almonds have similar amounts of Carbohydrate per 14 oz.
• Both Dried Spirulina Seaweed as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.