Comparing Nutrients in 1 kilogram Laver Seaweed VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Laver Seaweed	50%	5%	45%
Almonds	14%	72%	14%

Macro Nutrients

	Laver Seaweed	Almonds	Recommended Dietary Allowance
Energy	12% 350kcal	200% 5790kcal	2900kcal per day for Men 19-50 years
Fat	2.9% 2.8g	515% 499g	97g per day for Men 19-50 years
Saturated Fat	1.9% 0.61g	119% 38g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.04g	725% 123g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	39.3% 51g	166% 216g	130g per day for Men 19-50 years
Sugars	6.76% 4.9g	60% 43.5g	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	1.5% 1.1g	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	% 1.7g	g per day for Men 19-50 years
Sucrose	NA	% 39.5g	g per day for Men 19-50 years
Fiber	7.9% 3g	329% 125g	38g per day for Men 19-50 years
Protein	104% 58g	378% 212g	56g per day for Men 19-50 years

Vitamins

	Laver Seaweed	Almonds	Recommended Dietary Allowance
Vitamin A	289% 2600μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	81.7% 0.98mg	171% 2.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	343% 4.46mg	875% 11.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	92% 14.7mg	226% 36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	104% 5.2mg	94% 4.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	122% 1.6mg	105% 1.37mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	1900% 570μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	365% 1460μg	110% 440μg	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	433% 390mg	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	66.7% 10mg	1709% 256mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	33.3% 40μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Laver Seaweed	Almonds	Recommended Dietary Allowance
Calcium	70% 700mg	269% 2690mg	1000mg per day for Men 19-50 years
Copper	293% 2.64mg	1146% 10.3mg	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	225% 18mg	464% 37mg	8mg per day for Men 19-50 years
Magnesium	4.76% 20mg	643% 2700mg	420mg per day for Men 19-50 years
Manganese	430% 9.9mg	947% 21.8mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	1007% 453μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	83% 580mg	687% 4810mg	700mg per day for Men 19-50 years
Potassium	105% 3560mg	216% 7330mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	32% 480mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	95% 10.5mg	284% 31mg	11mg per day for Men 19-50 years
Water	23% 850g	1.2% 44g	3700g per day for Men 19-50 years

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

• Raw Laver Seaweed has more Vitamin A, 3.3 times more Vitamin B9, more Vitamin C and more Vitamin K than Almonds.
• While Almonds contain 2.1 times more Vitamin B1, 2.6 times more Vitamin B2, 2.5 times more Vitamin B3 and 25.6 times more Vitamin E than Raw Laver Seaweed.
• Both Raw Laver Seaweed and Almonds have similar amounts of Vitamin B5 and Vitamin B6 per 1 kg.
• Both Raw Laver Seaweed as well as Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Laver Seaweed vs Almonds:

• Raw Laver Seaweed has 48 times more Sodium and 19.3 times more Water than Almonds.
• While Almonds contain 3.8 times more Calcium, 3.9 times more Copper, 2.1 times more Iron, 135 times more Magnesium, 2.2 times more Manganese, 8.3 times more Phosphorus, 2.1 times more Potassium, 5.9 times more Selenium and 3 times more Zinc than Raw Laver Seaweed.

Comparison of macro-nutrients per 1 kilogram:

• Almonds contain 16.5 times more Energy, 178.3 times more Fat, 62.3 times more Saturated Fat, 3081 times more Omega 6, 4.2 times more Carbohydrate, 8.9 times more Sugars, 41.7 times more Fiber and 3.6 times more Protein than Raw Laver Seaweed.
• Both Raw Laver Seaweed as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 kg.