Comparing Nutrients in 1 kilogram Dried Agar Seaweed VS Oil Roasted Almonds

Macros Ratio

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

Macro Nutrients

	Dried Agar Seaweed	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	106% 3060kcal	209% 6070kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	569% 552g	97g per day for Men 19-50 years
Saturated Fat	1.9% 0.61g	132% 42g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.04g	795% 135g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	622% 809g	136% 177g	130g per day for Men 19-50 years
Sugars	41% 29.7g	62.8% 45.5g	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	% 0.4g	g per day for Men 19-50 years
Sucrose	NA	% 43.8g	g per day for Men 19-50 years
Fiber	203% 77g	276% 105g	38g per day for Men 19-50 years
Protein	111% 62g	379% 212g	56g per day for Men 19-50 years

Vitamins

	Dried Agar Seaweed	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.33% 0.1mg	76.7% 0.92mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	171% 2.22mg	601% 7.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.6% 2.02mg	229% 36.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	604% 30mg	46% 2.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	233% 3.03mg	91% 1.18mg	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	1450% 5800μg	67.5% 270μg	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	333% 50mg	1731% 260mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	203% 244μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Agar Seaweed	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	625% 6250mg	291% 2910mg	1000mg per day for Men 19-50 years
Copper	678% 6.1mg	1061% 9.55mg	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	2675% 214mg	460% 36.8mg	8mg per day for Men 19-50 years
Magnesium	1833% 7700mg	652% 2740mg	420mg per day for Men 19-50 years
Manganese	1870% 43mg	1070% 24.6mg	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	74.3% 520mg	666% 4660mg	700mg per day for Men 19-50 years
Potassium	331% 11250mg	206% 6990mg	3400mg per day for Men 19-50 years
Selenium	135% 74μg	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	68% 1020mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	527% 58mg	279% 30.7mg	11mg per day for Men 19-50 years
Water	2.35% 86.8g	0.76% 28g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Agar Seaweed VS Oil Roasted Almonds per 1 kg

Compare the macro and micronutrient content in 1 kg of Dried Agar Seaweed versus 1 kg of Oil Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Dried Agar Seaweed vs Oil Roasted Almonds:

• 1 kilogram of Dried Agar Seaweed has 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.
• While 1 kg of Oil Roasted Almonds contains 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.
• 1 kilogram of Dried Agar Seaweed have insufficient amounts of Vitamin B1 and Vitamin B3
• 1 kilogram of Oil Roasted Almonds have insufficient amounts of Vitamin K
• Both Dried Agar Seaweed as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Dried Agar Seaweed vs Oil Roasted Almonds:

• 1 kilogram of Dried Agar Seaweed has 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.
• While 1 kg of Oil Roasted Almonds contains 1.6 times more Copper and 9 times more Phosphorus than Dried Agar Seaweed.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Dried Agar Seaweed has 4.6 times more Carbohydrate than Oil Roasted Almonds.
• While 1 kg of Oil Roasted Almonds contains 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.
• 1 kilogram of Dried Agar Seaweed provide inadequate amounts of Omega 6
• Both Dried Agar Seaweed as well as Oil Roasted Almonds provide inadequate amounts of Omega 3 in one kilogram.