Comparing Nutrients in 1 pound Almond paste VS Wakame Seaweed

Macros Ratio

	Protein	Fat	Carbs
Almond paste	8%	52%	40%
Wakame Seaweed	22%	11%	67%

Macro Nutrients

	Almond paste	Wakame Seaweed	Recommended Dietary Allowance
Energy	71.6% 2077kcal	7.04% 204kcal	2900kcal per day for Men 19-50 years
Fat	130% 126g	3% 2.9g	97g per day for Men 19-50 years
Saturated Fat	37.3% 12g	1.84% 0.59g	32g per day for Men 19-50 years
Omega 3	56.4% 0.9g	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	149% 25.3g	0.27% 0.045g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	167% 217g	32% 41.5g	130g per day for Men 19-50 years
Sugars	227% 164g	4.07% 2.95g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	57.3% 21.8g	5.97% 2.27g	38g per day for Men 19-50 years
Protein	73% 41g	24.5% 13.7g	56g per day for Men 19-50 years

Vitamins

	Almond paste	Wakame Seaweed	Recommended Dietary Allowance
Vitamin A	0% 0μg	9.07% 81.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31% 0.37mg	22.7% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	144% 1.88mg	80.3% 1.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.3% 6.45mg	45.4% 7.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.3% 0.51mg	63.2% 3.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.6% 0.16mg	0.7% 0.009mg	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	82.8% 331μg	222% 889μg	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	0.5% 0.45mg	15% 13.6mg	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	409% 61.4mg	30.2% 4.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	20% 24μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almond paste	Wakame Seaweed	Recommended Dietary Allowance
Calcium	78% 780mg	68% 680mg	1000mg per day for Men 19-50 years
Copper	229% 2.06mg	143% 1.3mg	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	91% 7.26mg	124% 9.9mg	8mg per day for Men 19-50 years
Magnesium	140% 590mg	116% 485mg	420mg per day for Men 19-50 years
Manganese	169% 3.9mg	276% 6.35mg	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	167% 1170mg	52% 363mg	700mg per day for Men 19-50 years
Potassium	42% 1424mg	6.67% 227mg	3400mg per day for Men 19-50 years
Selenium	34.6% 19μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	2.72% 41mg	264% 3955mg	1500mg per day for Men 19-50 years
Zinc	61% 6.7mg	15.7% 1.72mg	11mg per day for Men 19-50 years
Water	1.73% 64g	9.8% 363g	3700g per day for Men 19-50 years

Nutrient Comparison: Almond paste VS Wakame Seaweed per 1 lb

Compare the macro and micronutrient content in 1 lb of Almond paste versus 1 lb of Wakame Seaweed to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Almond paste vs Wakame Seaweed:

• 1 pound of Almond paste has 1.4 times more Vitamin B1, 1.8 times more Vitamin B2, 18 times more Vitamin B6 and 13.5 times more Vitamin E than Wakame Seaweed.
• While 1 lb of Raw Wakame Seaweed contains more Vitamin A, 6.2 times more Vitamin B5, 2.7 times more Vitamin B9, 30 times more Vitamin C and more Vitamin K than Almond paste.
• Both Almond paste and Wakame Seaweed provide similar amounts of Vitamin B3 per one pound.
• 1 pound of Almond paste have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• 1 pound of Wakame Seaweed have insufficient amounts of Vitamin B6
• Both Almond paste as well as Raw Wakame Seaweed have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Almond paste vs Wakame Seaweed:

• 1 pound of Almond paste has 1.6 times more Copper, 1.2 times more Magnesium, 3.2 times more Phosphorus, 6.3 times more Potassium, 6 times more Selenium and 3.9 times more Zinc than Wakame Seaweed.
• While 1 lb of Raw Wakame Seaweed contains 1.4 times more Iron, 1.6 times more Manganese, 96.9 times more Sodium and 5.7 times more Water than Almond paste.
• Both Almond paste and Wakame Seaweed contain similar levels of Calcium per one pound.
• 1 pound of Wakame Seaweed lack sufficient amounts of Potassium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Almond paste has 10.2 times more Energy, 43.3 times more Fat, 20.2 times more Saturated Fat, 99.5 times more Omega 3, 557.6 times more Omega 6, 5.2 times more Carbohydrate, 55.8 times more Sugars, 9.6 times more Fiber and 3 times more Protein than Wakame Seaweed.
• 1 pound of Wakame Seaweed provide inadequate amounts of Energy, Omega 3, Omega 6 and Fiber