Comparing Nutrients in 1 kilogram 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	206% 5980kcal	106% 3060kcal	2900kcal per day for Men 19-50 years
Fat	542% 525g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	128% 41g	1.9% 0.61g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	761% 129g	0.24% 0.04g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	162% 210g	622% 809g	130g per day for Men 19-50 years
Sugars	67% 48.6g	41% 29.7g	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	0.14% 0.1g	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	% 0.1g	NA	g per day for Men 19-50 years
Sucrose	% 47.5g	NA	g per day for Men 19-50 years
Fiber	287% 109g	203% 77g	38g per day for Men 19-50 years
Protein	374% 210g	111% 62g	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	64% 0.77mg	8.33% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	921% 12mg	171% 2.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	227% 36.4mg	12.6% 2.02mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.2% 3.2mg	604% 30mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.36mg	233% 3.03mg	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	138% 550μg	1450% 5800μg	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	1593% 239mg	333% 50mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	203% 244μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Dried Agar Seaweed	Recommended Dietary Allowance
Calcium	268% 2680mg	625% 6250mg	1000mg per day for Men 19-50 years
Copper	1221% 11mg	678% 6.1mg	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	466% 37.3mg	2675% 214mg	8mg per day for Men 19-50 years
Magnesium	664% 2790mg	1833% 7700mg	420mg per day for Men 19-50 years
Manganese	970% 22.3mg	1870% 43mg	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	673% 4710mg	74.3% 520mg	700mg per day for Men 19-50 years
Potassium	210% 7130mg	331% 11250mg	3400mg per day for Men 19-50 years
Selenium	36.4% 20μg	135% 74μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	68% 1020mg	1500mg per day for Men 19-50 years
Zinc	301% 33mg	527% 58mg	11mg per day for Men 19-50 years
Water	0.65% 24g	2.35% 86.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram 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 1 kg.

Comparing minerals per 1 kilogram 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 1 kilogram:

• 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 1 kg.