Comparing Nutrients in 14 ounces Wakame Seaweed VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Wakame Seaweed	22%	11%	67%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Wakame Seaweed	Blanched Almonds	Recommended Dietary Allowance
Energy	6.16% 179kcal	80.7% 2342kcal	2900kcal per day for Men 19-50 years
Fat	2.6% 2.54g	215% 208g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.52g	49% 15.7g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.04g	289% 49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28% 36.3g	57% 74g	130g per day for Men 19-50 years
Sugars	3.56% 2.58g	25.3% 18.4g	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	% 0.12g	g per day for Men 19-50 years
Sucrose	NA	% 17.7g	g per day for Men 19-50 years
Fiber	5.22% 2g	103% 39.3g	38g per day for Men 19-50 years
Protein	21.5% 12g	152% 85g	56g per day for Men 19-50 years

Vitamins

	Wakame Seaweed	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	7.94% 71.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	63% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	70.2% 0.91mg	217% 2.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.7% 6.35mg	87% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55.3% 2.77mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.61% 0.008mg	35% 0.46mg	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	194% 778μg	48.6% 194μg	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	13.2% 12mg	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	26.5% 3.97mg	628% 94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17.5% 21μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Wakame Seaweed	Blanched Almonds	Recommended Dietary Allowance
Calcium	59.5% 595mg	94% 937mg	1000mg per day for Men 19-50 years
Copper	125% 1.13mg	453% 4.08mg	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	108% 8.65mg	163% 13mg	8mg per day for Men 19-50 years
Magnesium	101% 425mg	253% 1064mg	420mg per day for Men 19-50 years
Manganese	242% 5.56mg	317% 7.3mg	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	45.4% 318mg	273% 1909mg	700mg per day for Men 19-50 years
Potassium	5.84% 198mg	77% 2616mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	231% 3461mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	13.7% 1.5mg	107% 11.8mg	11mg per day for Men 19-50 years
Water	8.6% 317g	0.48% 18g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Wakame Seaweed vs Blanched Almonds:

• Raw Wakame Seaweed has more Vitamin A, 2.2 times more Vitamin B5, 4 times more Vitamin B9, more Vitamin C and more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 3.2 times more Vitamin B1, 3.1 times more Vitamin B2, 2.2 times more Vitamin B3, 57.5 times more Vitamin B6 and 23.8 times more Vitamin E than Raw Wakame Seaweed.
• Both Raw Wakame Seaweed as well as Blanched Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Wakame Seaweed vs Blanched Almonds:

• Raw Wakame Seaweed has 45.9 times more Sodium and 17.7 times more Water than Blanched Almonds.
• While Blanched Almonds contain 1.6 times more Calcium, 3.6 times more Copper, 1.5 times more Iron, 2.5 times more Magnesium, 1.3 times more Manganese, 6 times more Phosphorus, 13.2 times more Potassium, 4.6 times more Selenium and 7.8 times more Zinc than Raw Wakame Seaweed.

Comparison of macro-nutrients per 14 ounces:

• Blanched Almonds contain 13.1 times more Energy, 82.1 times more Fat, 30.4 times more Saturated Fat, 1236.5 times more Omega 6, 2 times more Carbohydrate, 7.1 times more Sugars, 19.8 times more Fiber and 7.1 times more Protein than Raw Wakame Seaweed.
• Both Raw Wakame Seaweed as well as Blanched Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 14 oz.