Comparing Nutrients in 1 pound Dried Agar Seaweed VS Almonds

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

• Dried Agar Seaweed has 6.4 times more Vitamin B5, 2.2 times more Vitamin B6, 13.2 times more Vitamin B9 and more Vitamin K than Almonds.
• While Almonds contain 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.
• Both Dried Agar Seaweed as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 lb.

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

• Dried Agar Seaweed has 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.
• While Almonds contain 1.7 times more Copper and 9.3 times more Phosphorus than Dried Agar Seaweed.

Comparison of macro-nutrients per 1 pound:

• Dried Agar Seaweed has 3.8 times more Carbohydrate than Almonds.
• While Almonds contain 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.
• Both Dried Agar Seaweed as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 lb.