Comparing Nutrients in 500 calories Agar Seaweed VS Blanched Almonds

Weight per 500 calories

• Agar Seaweed: 1923g
• Blanched Almonds: 84.7g

Blanched Almonds have 22.7 times more energy per unit of mass than Raw Agar Seaweed, which is very high in comparison to other foods. Agar Seaweed having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Agar Seaweed	7%	1%	92%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Agar Seaweed	Blanched Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	46% 44.5g	97g per day for Men 19-50 years
Saturated Fat	0.36% 0.12g	10.5% 3.35g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.21% 0.003g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	61.6% 10.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	100% 130g	12% 16g	130g per day for Men 19-50 years
Sugars	7.43% 5.4g	5.4% 3.92g	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% 0g	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	% 0.025g	g per day for Men 19-50 years
Sucrose	NA	% 3.78g	g per day for Men 19-50 years
Fiber	25.3% 9.6g	22% 8.4g	38g per day for Men 19-50 years
Protein	18.5% 10.4g	32.4% 18g	56g per day for Men 19-50 years

Vitamins

	Agar Seaweed	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8% 0.096mg	13.5% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.5% 0.42mg	46.3% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.6% 1.06mg	18.5% 2.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	116% 5.8mg	5.32% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47.3% 0.62mg	7.5% 0.097mg	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	409% 1635μg	10.4% 41.5μg	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	112% 16.7mg	134% 20mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	37% 44.2μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Agar Seaweed	Blanched Almonds	Recommended Dietary Allowance
Calcium	104% 1038mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	130% 1.17mg	97% 0.87mg	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	447% 35.8mg	34.7% 2.78mg	8mg per day for Men 19-50 years
Magnesium	307% 1288mg	54% 227mg	420mg per day for Men 19-50 years
Manganese	312% 7.17mg	67.6% 1.56mg	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	13.7% 96mg	58.2% 408mg	700mg per day for Men 19-50 years
Potassium	128% 4346mg	16.4% 558mg	3400mg per day for Men 19-50 years
Selenium	24.5% 13.5μg	4.93% 2.7μg	55μg per day for Men 19-50 years
Sodium	11.5% 173mg	1.07% 16mg	1500mg per day for Men 19-50 years
Zinc	101% 11mg	23% 2.5mg	11mg per day for Men 19-50 years
Water	47.5% 1756g	0.1% 3.82g	3700g per day for Men 19-50 years

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

• Raw Agar Seaweed has 21.8 times more Vitamin B5, 6.3 times more Vitamin B6, 39.4 times more Vitamin B9 and more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 1.7 times more Vitamin B1, 1.4 times more Vitamin B2 and 2.8 times more Vitamin B3 than Raw Agar Seaweed.
• Both Raw Agar Seaweed and Blanched Almonds have similar amounts of Vitamin E per 500 kcal.
• Both Raw Agar Seaweed as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 kcal.

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

• Raw Agar Seaweed has 5.2 times more Calcium, 1.3 times more Copper, 12.9 times more Iron, 5.7 times more Magnesium, 4.6 times more Manganese, 7.8 times more Potassium, 5 times more Selenium, 10.7 times more Sodium, 4.4 times more Zinc and 459.5 times more Water than Blanched Almonds.
• While Blanched Almonds contain 4.2 times more Phosphorus than Raw Agar Seaweed.

Comparison of macro-nutrients per 500 calories:

• Raw Agar Seaweed has 8.2 times more Carbohydrate and 1.4 times more Sugars than Blanched Almonds.
• While Blanched Almonds contain 77.1 times more Fat, 29 times more Saturated Fat, more Omega 6 and 1.7 times more Protein than Raw Agar Seaweed.
• Both Raw Agar Seaweed and Blanched Almonds have similar amounts of Energy and Fiber per 500 kcal.
• Both Raw Agar Seaweed as well as Blanched Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.