Comparing Nutrients in 14 ounces Dried Spirulina VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Dried Spirulina	58%	18%	24%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Dried Spirulina	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	39.7% 1151kcal	83% 2409kcal	2900kcal per day for Men 19-50 years
Fat	31.6% 30.6g	226% 219g	97g per day for Men 19-50 years
Saturated Fat	33% 10.5g	52% 16.7g	32g per day for Men 19-50 years
Omega 3	204% 3.27g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	29.3% 4.98g	316% 53.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73% 95g	54% 70g	130g per day for Men 19-50 years
Sugars	17% 12.3g	25% 18g	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% 0g	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	% 0.16g	g per day for Men 19-50 years
Sucrose	NA	% 17.4g	g per day for Men 19-50 years
Fiber	37.6% 14.3g	110% 41.7g	38g per day for Men 19-50 years
Protein	407% 228g	150% 84.3g	56g per day for Men 19-50 years

Vitamins

	Dried Spirulina	Oil 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	30.4% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1120% 14.6mg	238% 3.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	318% 51mg	91% 14.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	276% 14mg	18% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	111% 1.44mg	36% 0.47mg	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	26.8% 107μg	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	687% 103mg	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	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	47.6% 476mg	115% 1155mg	1000mg per day for Men 19-50 years
Copper	2690% 24.2mg	421% 3.8mg	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	183% 14.6mg	8mg per day for Men 19-50 years
Magnesium	184% 774mg	259% 1087mg	420mg per day for Men 19-50 years
Manganese	328% 7.54mg	425% 9.76mg	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	264% 1850mg	700mg per day for Men 19-50 years
Potassium	159% 5410mg	81.6% 2774mg	3400mg per day for Men 19-50 years
Selenium	52% 28.6μg	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	277% 4159mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	72% 7.94mg	111% 12mg	11mg per day for Men 19-50 years
Water	0.5% 18.6g	0.3% 11g	3700g per day for Men 19-50 years

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

• Dried Spirulina Seaweed has more Vitamin A, 25.9 times more Vitamin B1, 4.7 times more Vitamin B2, 3.5 times more Vitamin B3, 15.2 times more Vitamin B5, 3.1 times more Vitamin B6, 3.5 times more Vitamin B9, more Vitamin C and more Vitamin K than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 5.2 times more Vitamin E than Dried Spirulina Seaweed.
• Both Dried Spirulina Seaweed as well as Oil Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Dried Spirulina Seaweed has 6.4 times more Copper, 7.7 times more Iron, 1.9 times more Potassium, 1.8 times more Selenium and 1048 times more Sodium than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 2.4 times more Calcium, 1.4 times more Magnesium, 1.3 times more Manganese, 3.9 times more Phosphorus and 1.5 times more Zinc than Dried Spirulina Seaweed.

Comparison of macro-nutrients per 14 ounces:

• Dried Spirulina Seaweed has more Omega 3, 1.4 times more Carbohydrate and 2.7 times more Protein than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 2.1 times more Energy, 7.1 times more Fat, 1.6 times more Saturated Fat, 10.8 times more Omega 6, 1.5 times more Sugars and 2.9 times more Fiber than Dried Spirulina Seaweed.
• Both Dried Spirulina Seaweed as well as Oil Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.