Comparing Nutrients in 1 pound Dried Spirulina VS Roasted Almonds

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

• Dried Spirulina Seaweed has 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.
• While Dry Roasted Almonds contain 4.8 times more Vitamin E than Dried Spirulina Seaweed.
• Both Dried Spirulina Seaweed as well as Dry Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Dried Spirulina Seaweed has 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.
• While Dry Roasted Almonds contain 2.2 times more Calcium, 1.4 times more Magnesium, 4 times more Phosphorus and 1.7 times more Zinc than Dried Spirulina Seaweed.
• Both Dried Spirulina Seaweed and Dry Roasted Almonds have similar amounts of Manganese per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Dried Spirulina Seaweed has 82.3 times more Omega 3 and 2.7 times more Protein than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 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 Seaweed.
• Both Dried Spirulina Seaweed and Dry Roasted Almonds have similar amounts of Carbohydrate per 1 lb.
• Both Dried Spirulina Seaweed as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.