Comparing Nutrients in 500 calories Dried Agar Seaweed VS Roasted Almonds

Weight per 500 calories

• Dried Agar Seaweed: 163g
• Roasted Almonds: 83.6g

Dry Roasted Almonds have 2 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 500 calories - Dried Agar Seaweed or Roasted Almonds?

Macros Ratio

	Protein	Fat	Carbs
Dried Agar Seaweed	7%	1%	92%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Dried Agar Seaweed	Roasted Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.49g	45.3% 44g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.1g	10.7% 3.42g	32g per day for Men 19-50 years
Omega 3	0.1% 0.002g	0.52% 0.008g	1.6g per day for Men 19-50 years
Omega 6	0.038% 0.007g	63.7% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	102% 132g	13.5% 17.6g	130g per day for Men 19-50 years
Sugars	6.7% 4.85g	5.6% 4.06g	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	0.012% 0.008g	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	% 0.008g	g per day for Men 19-50 years
Sucrose	NA	% 3.97g	g per day for Men 19-50 years
Fiber	33% 12.6g	24% 9.1g	38g per day for Men 19-50 years
Protein	18% 10g	31.3% 17.5g	56g per day for Men 19-50 years

Vitamins

	Dried Agar Seaweed	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.36% 0.016mg	5.37% 0.064mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.36mg	77% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.06% 0.33mg	19% 3.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	99% 4.93mg	5.37% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38% 0.5mg	8.75% 0.11mg	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	237% 948μg	11.5% 46μg	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	54.5% 8.17mg	133% 20mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	33.2% 40μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Agar Seaweed	Roasted Almonds	Recommended Dietary Allowance
Calcium	102% 1021mg	22.4% 224mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	102% 0.92mg	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	437% 35mg	39% 3.1mg	8mg per day for Men 19-50 years
Magnesium	300% 1258mg	55.5% 233mg	420mg per day for Men 19-50 years
Manganese	305% 7.03mg	81% 1.87mg	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	12% 85mg	56.3% 394mg	700mg per day for Men 19-50 years
Potassium	54% 1838mg	17.5% 596mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	3.04% 1.67μg	55μg per day for Men 19-50 years
Sodium	11% 167mg	0.17% 2.5mg	1500mg per day for Men 19-50 years
Zinc	86% 9.48mg	25% 2.77mg	11mg per day for Men 19-50 years
Water	0.38% 14g	0.054% 2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Dried Agar Seaweed vs Roasted Almonds:

• Dried Agar Seaweed has 18.4 times more Vitamin B5, 4.4 times more Vitamin B6, 20.6 times more Vitamin B9 and more Vitamin K than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 3.9 times more Vitamin B1, 2.8 times more Vitamin B2, 9.2 times more Vitamin B3 and 2.4 times more Vitamin E than Dried Agar Seaweed.
• Both Dried Agar Seaweed as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Dried Agar Seaweed vs Roasted Almonds:

• Dried Agar Seaweed has 4.6 times more Calcium, 11.2 times more Iron, 5.4 times more Magnesium, 3.8 times more Manganese, 3.1 times more Potassium, 7.2 times more Selenium, 66.4 times more Sodium and 3.4 times more Zinc than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 4.6 times more Phosphorus than Dried Agar Seaweed.
• Both Dried Agar Seaweed and Dry Roasted Almonds have similar amounts of Copper per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Dried Agar Seaweed has 7.5 times more Carbohydrate and 1.4 times more Fiber than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 89.6 times more Fat, 34.3 times more Saturated Fat, 1656 times more Omega 6 and 1.7 times more Protein than Dried Agar Seaweed.
• Both Dried Agar Seaweed and Dry Roasted Almonds have similar amounts of Energy and Sugars per 500 kcal.
• Both Dried Agar Seaweed as well as Dry Roasted Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.