Comparing Nutrients in 500 calories Blanched Almonds VS Laver Seaweed

Weight per 500 calories

• Blanched Almonds: 84.7g
• Laver Seaweed: 1429g

Blanched Almonds have 16.9 times more energy per 100g than Laver Seaweed. It has very high energy density when compared to other foods. Raw Laver Seaweed having low energy density.

Which food has more nutrients per 500 calories - Blanched Almonds or Laver Seaweed?

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Laver Seaweed	50%	5%	45%

Macro Nutrients

	Blanched Almonds	Laver Seaweed	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	46% 44.5g	4.12% 4g	97g per day for Men 19-50 years
Saturated Fat	10.5% 3.35g	2.72% 0.87g	32g per day for Men 19-50 years
Omega 3	0.21% 0.003g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	61.6% 10.5g	0.34% 0.057g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 16g	56% 73g	130g per day for Men 19-50 years
Sugars	5.4% 3.92g	9.66% 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	0% 0g	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	% 0.025g	NA	g per day for Men 19-50 years
Sucrose	% 3.78g	NA	g per day for Men 19-50 years
Fiber	22% 8.4g	11.3% 4.3g	38g per day for Men 19-50 years
Protein	32.4% 18g	148% 83g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Laver Seaweed	Recommended Dietary Allowance
Vitamin A	0% 0μg	413% 3714μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.5% 0.16mg	117% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46.3% 0.6mg	490% 6.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.5% 2.97mg	131% 21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.32% 0.27mg	149% 7.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.5% 0.097mg	175% 2.27mg	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	10.4% 41.5μg	521% 2086μg	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	619% 557mg	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	134% 20mg	95% 14.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	47.6% 57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Laver Seaweed	Recommended Dietary Allowance
Calcium	20% 200mg	100% 1000mg	1000mg per day for Men 19-50 years
Copper	97% 0.87mg	419% 3.77mg	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	34.7% 2.78mg	321% 25.7mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	6.8% 28.6mg	420mg per day for Men 19-50 years
Manganese	67.6% 1.56mg	614% 14mg	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	58.2% 408mg	118% 829mg	700mg per day for Men 19-50 years
Potassium	16.4% 558mg	150% 5086mg	3400mg per day for Men 19-50 years
Selenium	4.93% 2.7μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	1.07% 16mg	45.7% 686mg	1500mg per day for Men 19-50 years
Zinc	23% 2.5mg	136% 15mg	11mg per day for Men 19-50 years
Water	0.1% 3.82g	33% 1215g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Blanched Almonds vs Laver Seaweed:

• Blanched Almonds have 1.4 times more Vitamin E than Raw Laver Seaweed.
• While Raw Laver Seaweed contains more Vitamin A, 8.6 times more Vitamin B1, 10.6 times more Vitamin B2, 7.1 times more Vitamin B3, 28 times more Vitamin B5, 23.3 times more Vitamin B6, 50.2 times more Vitamin B9, more Vitamin C and more Vitamin K than Blanched Almonds.
• Both Blanched Almonds as well as Raw Laver Seaweed have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Blanched Almonds vs Laver Seaweed:

• Blanched Almonds have 7.9 times more Magnesium than Raw Laver Seaweed.
• While Raw Laver Seaweed contains 5 times more Calcium, 4.3 times more Copper, 9.3 times more Iron, 9.1 times more Manganese, 2 times more Phosphorus, 9.1 times more Potassium, 3.7 times more Selenium, 42.6 times more Sodium, 6 times more Zinc and 317.8 times more Water than Blanched Almonds.

Comparison of macro-nutrients per 500 calories:

• Blanched Almonds have 11.1 times more Fat, 3.8 times more Saturated Fat, 183.4 times more Omega 6 and 2 times more Fiber than Raw Laver Seaweed.
• While Raw Laver Seaweed contains 4.6 times more Carbohydrate, 1.8 times more Sugars and 4.6 times more Protein than Blanched Almonds.
• Both Blanched Almonds and Raw Laver Seaweed have similar amounts of Energy per 500 kcal.
• Both Blanched Almonds as well as Raw Laver Seaweed have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.