Comparing Nutrients in 1 pound Roasted Almonds VS Dried Spirulina

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Dried Spirulina	58%	18%	24%

Macro Nutrients

	Roasted Almonds	Dried Spirulina	Recommended Dietary Allowance
Energy	94% 2712kcal	45.4% 1315kcal	2900kcal per day for Men 19-50 years
Fat	246% 238g	36% 35g	97g per day for Men 19-50 years
Saturated Fat	58% 18.6g	37.6% 12g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	233% 3.73g	1.6g per day for Men 19-50 years
Omega 6	345% 58.7g	33.5% 5.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.3% 95g	83.4% 108g	130g per day for Men 19-50 years
Sugars	30.4% 22g	19.4% 14g	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	0.063% 0.045g	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	% 0.045g	NA	g per day for Men 19-50 years
Sucrose	% 21.5g	NA	g per day for Men 19-50 years
Fiber	130% 49.4g	43% 16.3g	38g per day for Men 19-50 years
Protein	170% 95g	465% 261g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Dried Spirulina	Recommended Dietary Allowance
Vitamin A	0% 0μg	14.6% 132μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29% 0.35mg	900% 10.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	418% 5.43mg	1281% 16.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	363% 58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.46mg	316% 15.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47.5% 0.62mg	127% 1.65mg	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	62.4% 249μg	107% 426μg	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	51% 46mg	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	723% 108mg	151% 22.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	96% 116μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Dried Spirulina	Recommended Dietary Allowance
Calcium	122% 1216mg	54.4% 544mg	1000mg per day for Men 19-50 years
Copper	554% 5mg	3074% 27.7mg	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	211% 17mg	1616% 129mg	8mg per day for Men 19-50 years
Magnesium	301% 1266mg	211% 885mg	420mg per day for Men 19-50 years
Manganese	440% 10mg	375% 8.6mg	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	305% 2136mg	76.5% 535mg	700mg per day for Men 19-50 years
Potassium	95% 3234mg	182% 6182mg	3400mg per day for Men 19-50 years
Selenium	16.5% 9.07μg	59.4% 32.7μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	317% 4754mg	1500mg per day for Men 19-50 years
Zinc	136% 15mg	82.5% 9.07mg	11mg per day for Men 19-50 years
Water	0.3% 11g	0.57% 21.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Dried Spirulina per 1 lb

Compare the macro and micronutrient content in 1 lb of Roasted Almonds versus 1 lb of Dried Spirulina to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Roasted Almonds vs Dried Spirulina:

• 1 pound of Roasted Almonds has 4.8 times more Vitamin E than Dried Spirulina.
• While 1 lb of Dried Spirulina Seaweed contains more Vitamin A, 30.9 times more Vitamin B1, 3.1 times more Vitamin B2, 3.5 times more Vitamin B3, 10.8 times more Vitamin B5, 2.7 times more Vitamin B6, 1.7 times more Vitamin B9, more Vitamin C and more Vitamin K than Dry Roasted Almonds.
• 1 pound of Roasted Almonds have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Dry Roasted Almonds as well as Dried Spirulina Seaweed have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Roasted Almonds vs Dried Spirulina:

• 1 pound of Roasted Almonds has 2.2 times more Calcium, 1.4 times more Magnesium, 4 times more Phosphorus and 1.7 times more Zinc than Dried Spirulina.
• While 1 lb of Dried Spirulina Seaweed contains 5.6 times more Copper, 7.6 times more Iron, 1.9 times more Potassium, 3.6 times more Selenium and 349.3 times more Sodium than Dry Roasted Almonds.
• Both Roasted Almonds and Dried Spirulina contain similar levels of Manganese per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Roasted Almonds has 2.1 times more Energy, 6.8 times more Fat, 1.5 times more Saturated Fat, 10.3 times more Omega 6, 1.6 times more Sugars and 3 times more Fiber than Dried Spirulina.
• While 1 lb of Dried Spirulina Seaweed contains 82.3 times more Omega 3 and 2.7 times more Protein than Dry Roasted Almonds.
• Both Roasted Almonds and Dried Spirulina offer comparable quantities of Carbohydrate per one pound.
• 1 pound of Roasted Almonds provide inadequate amounts of Omega 3