Comparing Nutrients in 1 pound Wakame Seaweed VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Wakame Seaweed	22%	11%	67%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Wakame Seaweed	Roasted Almonds	Recommended Dietary Allowance
Energy	7.04% 204kcal	94% 2712kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.9g	246% 238g	97g per day for Men 19-50 years
Saturated Fat	1.84% 0.59g	58% 18.6g	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	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	32% 41.5g	73.3% 95g	130g per day for Men 19-50 years
Sugars	4.07% 2.95g	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	5.97% 2.27g	130% 49.4g	38g per day for Men 19-50 years
Protein	24.5% 13.7g	170% 95g	56g per day for Men 19-50 years

Vitamins

	Wakame Seaweed	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	9.07% 81.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.7% 0.27mg	29% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	80.3% 1.04mg	418% 5.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.4% 7.26mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	63.2% 3.16mg	29% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.7% 0.009mg	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	222% 889μg	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	15% 13.6mg	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	30.2% 4.54mg	723% 108mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20% 24μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Wakame Seaweed	Roasted Almonds	Recommended Dietary Allowance
Calcium	68% 680mg	122% 1216mg	1000mg per day for Men 19-50 years
Copper	143% 1.3mg	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	124% 9.9mg	211% 17mg	8mg per day for Men 19-50 years
Magnesium	116% 485mg	301% 1266mg	420mg per day for Men 19-50 years
Manganese	276% 6.35mg	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	52% 363mg	305% 2136mg	700mg per day for Men 19-50 years
Potassium	6.67% 227mg	95% 3234mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	16.5% 9.07μg	55μg per day for Men 19-50 years
Sodium	264% 3955mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	15.7% 1.72mg	136% 15mg	11mg per day for Men 19-50 years
Water	9.8% 363g	0.3% 11g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Wakame Seaweed vs Roasted Almonds:

• Raw Wakame Seaweed has more Vitamin A, 2.2 times more Vitamin B5, 3.6 times more Vitamin B9, more Vitamin C and more Vitamin K than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.3 times more Vitamin B1, 5.2 times more Vitamin B2, 2.3 times more Vitamin B3, 68 times more Vitamin B6 and 23.9 times more Vitamin E than Raw Wakame Seaweed.
• Both Raw Wakame 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 Wakame Seaweed vs Roasted Almonds:

• Raw Wakame Seaweed has 290.7 times more Sodium and 33.2 times more Water than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.8 times more Calcium, 3.9 times more Copper, 1.7 times more Iron, 2.6 times more Magnesium, 1.6 times more Manganese, 5.9 times more Phosphorus, 14.3 times more Potassium, 2.9 times more Selenium and 8.7 times more Zinc than Raw Wakame Seaweed.

Comparison of macro-nutrients per 1 pound:

• Dry Roasted Almonds contain 13.3 times more Energy, 82.1 times more Fat, 31.5 times more Saturated Fat, 1294.5 times more Omega 6, 2.3 times more Carbohydrate, 7.5 times more Sugars, 21.8 times more Fiber and 6.9 times more Protein than Raw Wakame Seaweed.
• Both Raw Wakame Seaweed as well as Dry Roasted Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 lb.