Comparing Nutrients in 1 pound Almonds VS Dried Agar Seaweed

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Dried Agar Seaweed	7%	1%	92%

Macro Nutrients

	Almonds	Dried Agar Seaweed	Recommended Dietary Allowance
Energy	91% 2626kcal	48% 1388kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	54% 17.2g	0.86% 0.28g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	0.28% 0.005g	1.6g per day for Men 19-50 years
Omega 6	329% 56g	0.11% 0.018g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	282% 367g	130g per day for Men 19-50 years
Sugars	27.2% 19.7g	18.6% 13.5g	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	0.69% 0.5g	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	% 0.77g	NA	g per day for Men 19-50 years
Sucrose	% 18g	NA	g per day for Men 19-50 years
Fiber	149% 56.7g	92% 35g	38g per day for Men 19-50 years
Protein	171% 96g	50.3% 28g	56g per day for Men 19-50 years

Vitamins

	Almonds	Dried Agar Seaweed	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77.5% 0.93mg	3.78% 0.045mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	397% 5.16mg	77.5% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.4mg	5.73% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.7% 2.14mg	274% 13.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.62mg	106% 1.37mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	862% 259μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	50% 200μg	658% 2631μg	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	775% 116mg	151% 22.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	92% 111μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Dried Agar Seaweed	Recommended Dietary Allowance
Calcium	122% 1220mg	283% 2835mg	1000mg per day for Men 19-50 years
Copper	520% 4.68mg	307% 2.77mg	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	210% 17mg	1213% 97mg	8mg per day for Men 19-50 years
Magnesium	292% 1225mg	832% 3493mg	420mg per day for Men 19-50 years
Manganese	430% 9.9mg	848% 19.5mg	2.3mg per day for Men 19-50 years
Molybdenum	457% 205μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	312% 2182mg	33.7% 236mg	700mg per day for Men 19-50 years
Potassium	98% 3325mg	150% 5103mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	61% 33.6μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	31% 463mg	1500mg per day for Men 19-50 years
Zinc	129% 14mg	239% 26.3mg	11mg per day for Men 19-50 years
Water	0.54% 20g	1.06% 39.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Almonds vs Dried Agar Seaweed:

• Almonds have 20.5 times more Vitamin B1, 5.1 times more Vitamin B2, 17.9 times more Vitamin B3 and 5.1 times more Vitamin E than Dried Agar Seaweed.
• While Dried Agar Seaweed contains 6.4 times more Vitamin B5, 2.2 times more Vitamin B6, 13.2 times more Vitamin B9 and more Vitamin K than Almonds.
• Both Almonds as well as Dried Agar Seaweed have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Almonds vs Dried Agar Seaweed:

• Almonds have 1.7 times more Copper and 9.3 times more Phosphorus than Dried Agar Seaweed.
• While Dried Agar Seaweed contains 2.3 times more Calcium, 5.8 times more Iron, 2.9 times more Magnesium, 2 times more Manganese, 1.5 times more Potassium, 1.8 times more Selenium, 102 times more Sodium and 1.9 times more Zinc than Almonds.

Comparison of macro-nutrients per 1 pound:

• Almonds have 1.9 times more Energy, 166.4 times more Fat, 62.3 times more Saturated Fat, 3081 times more Omega 6, 1.5 times more Sugars, 1.6 times more Fiber and 3.4 times more Protein than Dried Agar Seaweed.
• While Dried Agar Seaweed contains 3.8 times more Carbohydrate than Almonds.
• Both Almonds as well as Dried Agar Seaweed have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 lb.