Comparing Nutrients in 1 kilogram Agar Seaweed VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Agar Seaweed	7%	1%	92%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Agar Seaweed	Roasted Almonds	Recommended Dietary Allowance
Energy	8.97% 260kcal	206% 5980kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	542% 525g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	128% 41g	32g per day for Men 19-50 years
Omega 3	0% 0g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	761% 129g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	52% 67.5g	162% 210g	130g per day for Men 19-50 years
Sugars	3.86% 2.8g	67% 48.6g	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	0.14% 0.1g	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	% 0.1g	g per day for Men 19-50 years
Sucrose	NA	% 47.5g	g per day for Men 19-50 years
Fiber	13% 5g	287% 109g	38g per day for Men 19-50 years
Protein	9.64% 5.4g	374% 210g	56g per day for Men 19-50 years

Vitamins

	Agar Seaweed	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	4.17% 0.05mg	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	921% 12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.44% 0.55mg	227% 36.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	60.4% 3.02mg	64.2% 3.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.6% 0.32mg	105% 1.36mg	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	213% 850μg	138% 550μg	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	58% 8.7mg	1593% 239mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19% 23μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Agar Seaweed	Roasted Almonds	Recommended Dietary Allowance
Calcium	54% 540mg	268% 2680mg	1000mg per day for Men 19-50 years
Copper	67.8% 0.61mg	1221% 11mg	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	233% 18.6mg	466% 37.3mg	8mg per day for Men 19-50 years
Magnesium	160% 670mg	664% 2790mg	420mg per day for Men 19-50 years
Manganese	162% 3.73mg	970% 22.3mg	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	7.14% 50mg	673% 4710mg	700mg per day for Men 19-50 years
Potassium	66.5% 2260mg	210% 7130mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	36.4% 20μg	55μg per day for Men 19-50 years
Sodium	6% 90mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	52.7% 5.8mg	301% 33mg	11mg per day for Men 19-50 years
Water	24.7% 913g	0.65% 24g	3700g per day for Men 19-50 years

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

• Raw Agar Seaweed has 1.5 times more Vitamin B9 and more Vitamin K than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 15.4 times more Vitamin B1, 54.4 times more Vitamin B2, 66.1 times more Vitamin B3, 4.3 times more Vitamin B6 and 27.5 times more Vitamin E than Raw Agar Seaweed.
• Both Raw Agar Seaweed and Dry Roasted Almonds have similar amounts of Vitamin B5 per 1 kg.
• Both Raw Agar Seaweed as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 kg.

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

• Raw Agar Seaweed has 37.9 times more Water than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 5 times more Calcium, 18 times more Copper, 2 times more Iron, 4.2 times more Magnesium, 6 times more Manganese, 94.2 times more Phosphorus, 3.2 times more Potassium, 2.9 times more Selenium and 5.7 times more Zinc than Raw Agar Seaweed.

Comparison of macro-nutrients per 1 kilogram:

• Dry Roasted Almonds contain 23 times more Energy, 1751.3 times more Fat, 682 times more Saturated Fat, more Omega 6, 3.1 times more Carbohydrate, 17.4 times more Sugars, 21.8 times more Fiber and 38.8 times more Protein than Raw Agar Seaweed.
• Both Raw Agar Seaweed as well as Dry Roasted Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 kg.