Comparing Nutrients in 1 kilogram Irishmoss Seaweed VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Irishmoss Seaweed	11%	3%	86%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Irishmoss Seaweed	Roasted Almonds	Recommended Dietary Allowance
Energy	17% 490kcal	206% 5980kcal	2900kcal per day for Men 19-50 years
Fat	1.65% 1.6g	542% 525g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	128% 41g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	0.12% 0.02g	761% 129g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	95% 123g	162% 210g	130g per day for Men 19-50 years
Sugars	8.4% 6.1g	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	34.2% 13g	287% 109g	38g per day for Men 19-50 years
Protein	27% 15g	374% 210g	56g per day for Men 19-50 years

Vitamins

	Irishmoss Seaweed	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	6.67% 60μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.5% 0.15mg	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	358% 4.66mg	921% 12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37% 5.93mg	227% 36.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35% 1.76mg	64.2% 3.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	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	455% 1820μg	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	33.3% 30mg	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	41.7% 50μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Irishmoss Seaweed	Roasted Almonds	Recommended Dietary Allowance
Calcium	72% 720mg	268% 2680mg	1000mg per day for Men 19-50 years
Copper	166% 1.5mg	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	1113% 89mg	466% 37.3mg	8mg per day for Men 19-50 years
Magnesium	343% 1440mg	664% 2790mg	420mg per day for Men 19-50 years
Manganese	161% 3.7mg	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	224% 1570mg	673% 4710mg	700mg per day for Men 19-50 years
Potassium	18.5% 630mg	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	44.7% 670mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	177% 19.5mg	301% 33mg	11mg per day for Men 19-50 years
Water	22% 813g	0.65% 24g	3700g per day for Men 19-50 years

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

• Raw Irishmoss Seaweed have 3.3 times more Vitamin B9, more Vitamin C and more Vitamin K than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 5.1 times more Vitamin B1, 2.6 times more Vitamin B2, 6.1 times more Vitamin B3, 1.8 times more Vitamin B5, 2 times more Vitamin B6 and 27.5 times more Vitamin E than Raw Irishmoss Seaweed.
• Both Raw Irishmoss Seaweed as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

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

• Raw Irishmoss Seaweed have 2.4 times more Iron, 22.3 times more Sodium and 33.8 times more Water than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 3.7 times more Calcium, 7.4 times more Copper, 1.9 times more Magnesium, 6 times more Manganese, 3 times more Phosphorus, 11.3 times more Potassium, 2.9 times more Selenium and 1.7 times more Zinc than Raw Irishmoss Seaweed.

Comparison of macro-nutrients per 1 kilogram:

• Dry Roasted Almonds contain 12.2 times more Energy, 328.4 times more Fat, 124 times more Saturated Fat, 6472.5 times more Omega 6, 1.7 times more Carbohydrate, 8 times more Sugars, 8.4 times more Fiber and 13.9 times more Protein than Raw Irishmoss Seaweed.
• Both Raw Irishmoss Seaweed as well as Dry Roasted Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 kg.