Comparing Nutrients in 300 calories Dried Agar Seaweed VS Almonds

Weight per 300 calories

• Dried Agar Seaweed: 98g
• Almonds: 51.8g

Almonds have 1.9 times more energy per unit of mass than Dried Agar Seaweed, which is very high in comparison to other foods. Dried Agar Seaweed having high energy density.

Which food has more nutrients per 300 calories - Dried Agar Seaweed or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.3% 0.29g	26.7% 26g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	6.16% 1.97g	32g per day for Men 19-50 years
Omega 3	0.061% 0.001g	0.097% 0.002g	1.6g per day for Men 19-50 years
Omega 6	0.023% 0.004g	37.6% 6.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61% 79.3g	8.6% 11g	130g per day for Men 19-50 years
Sugars	4% 2.9g	3.1% 2.25g	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	0.079% 0.057g	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	% 0.088g	g per day for Men 19-50 years
Sucrose	NA	% 2.05g	g per day for Men 19-50 years
Fiber	20% 7.55g	17% 6.48g	38g per day for Men 19-50 years
Protein	11% 6.1g	19.6% 11g	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	0.82% 0.01mg	8.85% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.7% 0.22mg	45.4% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.24% 0.2mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	59.2% 2.96mg	4.9% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	5.46% 0.071mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	98% 29.5μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	142% 569μg	5.7% 22.8μg	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	32.7% 4.9mg	88.5% 13.3mg	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

	Dried Agar Seaweed	Almonds	Recommended Dietary Allowance
Calcium	61.3% 613mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	66.4% 0.6mg	59.4% 0.53mg	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	262% 21mg	24% 1.92mg	8mg per day for Men 19-50 years
Magnesium	180% 755mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	183% 4.2mg	49% 1.13mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	52% 23.5μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	7.3% 51mg	35.6% 249mg	700mg per day for Men 19-50 years
Potassium	32.4% 1103mg	11% 380mg	3400mg per day for Men 19-50 years
Selenium	13% 7.25μg	3.86% 2.12μg	55μg per day for Men 19-50 years
Sodium	6.67% 100mg	0.035% 0.52mg	1500mg per day for Men 19-50 years
Zinc	51.7% 5.7mg	14.7% 1.6mg	11mg per day for Men 19-50 years
Water	0.23% 8.5g	0.062% 2.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Dried Agar Seaweed vs Almonds:

• Dried Agar Seaweed has 12.1 times more Vitamin B5, 4.2 times more Vitamin B6, 24.9 times more Vitamin B9 and more Vitamin K than Almonds.
• While Almonds contain 10.8 times more Vitamin B1, 2.7 times more Vitamin B2, 9.5 times more Vitamin B3 and 2.7 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 300 kcal.

Comparing minerals per 300 calories for Dried Agar Seaweed vs Almonds:

• Dried Agar Seaweed has 4.4 times more Calcium, 10.9 times more Iron, 5.4 times more Magnesium, 3.7 times more Manganese, 2.9 times more Potassium, 3.4 times more Selenium, 193 times more Sodium and 3.5 times more Zinc than Almonds.
• While Almonds contain 4.9 times more Phosphorus than Dried Agar Seaweed.
• Both Dried Agar Seaweed and Almonds have similar amounts of Copper per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Dried Agar Seaweed has 7.1 times more Carbohydrate and 1.3 times more Sugars than Almonds.
• While Almonds contain 88 times more Fat, 32.9 times more Saturated Fat, 1628.3 times more Omega 6 and 1.8 times more Protein than Dried Agar Seaweed.
• Both Dried Agar Seaweed and Almonds have similar amounts of Energy and Fiber per 300 kcal.
• Both Dried Agar Seaweed as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.