Comparing Nutrients in 300 calories Roasted Almonds VS Wakame Seaweed

Weight per 300 calories

• Roasted Almonds: 50.2g
• Wakame Seaweed: 667g

Roasted Almonds have 13.3 times more energy per 100g than Wakame Seaweed. It has very high energy density when compared to other foods. Raw Wakame Seaweed having low energy density.

Discover which food has more nutrients per 300 calories - Roasted Almonds or Wakame Seaweed?

Macros Ratio

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

Macro Nutrients

	Roasted Almonds	Wakame Seaweed	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27% 26.4g	4.4% 4.27g	97g per day for Men 19-50 years
Saturated Fat	6.4% 2.05g	2.7% 0.87g	32g per day for Men 19-50 years
Omega 3	0.31% 0.005g	0.83% 0.013g	1.6g per day for Men 19-50 years
Omega 6	38.2% 6.5g	0.39% 0.067g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.1% 10.5g	47% 61g	130g per day for Men 19-50 years
Sugars	3.36% 2.44g	5.98% 4.33g	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	0.007% 0.005g	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	% 0.005g	NA	g per day for Men 19-50 years
Sucrose	% 2.4g	NA	g per day for Men 19-50 years
Fiber	14.4% 5.47g	8.77% 3.33g	38g per day for Men 19-50 years
Protein	18.8% 10.5g	36% 20g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Wakame Seaweed	Recommended Dietary Allowance
Vitamin A	0% 0μg	13.3% 120μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.2% 0.039mg	33.3% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	118% 1.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.82mg	66.7% 10.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.22% 0.16mg	93% 4.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.25% 0.068mg	1.03% 0.013mg	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	6.9% 27.6μg	327% 1307μg	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	22.2% 20mg	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	80% 12mg	44.4% 6.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	29.4% 35.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Wakame Seaweed	Recommended Dietary Allowance
Calcium	13.4% 134mg	100% 1000mg	1000mg per day for Men 19-50 years
Copper	61.3% 0.55mg	210% 1.9mg	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	23.4% 1.87mg	182% 14.5mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	170% 713mg	420mg per day for Men 19-50 years
Manganese	48.7% 1.1mg	406% 9.33mg	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	33.8% 236mg	76% 533mg	700mg per day for Men 19-50 years
Potassium	10.5% 358mg	9.8% 333mg	3400mg per day for Men 19-50 years
Selenium	1.82% 1μg	8.5% 4.67μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.5mg	388% 5813mg	1500mg per day for Men 19-50 years
Zinc	15% 1.66mg	23% 2.53mg	11mg per day for Men 19-50 years
Water	0.033% 1.2g	14.4% 533g	3700g per day for Men 19-50 years

Roasted Almonds VS Wakame Seaweed Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Roasted Almonds or Wakame Seaweed?

Lets compare vitamin content per 300 calories of Roasted Almonds vs Wakame Seaweed:

• 300 calories of Roasted Almonds have 1.8 times more Vitamin E than Wakame Seaweed.
• While 300 kcal of Raw Wakame Seaweed contain more Vitamin A, 10.4 times more Vitamin B1, 2.6 times more Vitamin B2, 5.8 times more Vitamin B3, 28.9 times more Vitamin B5, 47.4 times more Vitamin B9, more Vitamin C and more Vitamin K than Dry Roasted Almonds.
• 300 calories of Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B5, Vitamin C and Vitamin K
• Both Dry Roasted Almonds as well as Raw Wakame Seaweed have insufficient amounts of Vitamin B6, Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Roasted Almonds vs Wakame Seaweed:

• 300 kcal of Raw Wakame Seaweed contain 7.4 times more Calcium, 3.4 times more Copper, 7.8 times more Iron, 5.1 times more Magnesium, 8.3 times more Manganese, 2.3 times more Phosphorus, 4.7 times more Selenium, 3862.6 times more Sodium, 1.5 times more Zinc and 441.1 times more Water than Dry Roasted Almonds.
• Both Roasted Almonds and Wakame Seaweed contain similar levels of Potassium per 300 calories.
• 300 calories of Roasted Almonds lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Roasted Almonds have 6.2 times more Fat, 2.4 times more Saturated Fat, 97.4 times more Omega 6 and 1.6 times more Fiber than Wakame Seaweed.
• While 300 kcal of Raw Wakame Seaweed contain 5.8 times more Carbohydrate and 1.9 times more Protein than Dry Roasted Almonds.
• Both Roasted Almonds and Wakame Seaweed offer comparable quantities of Energy per 300 calories.
• 300 calories of Wakame Seaweed provide inadequate amounts of Omega 6
• Both Dry Roasted Almonds as well as Raw Wakame Seaweed provide inadequate amounts of Omega 3 in 300 calories.