Comparing Nutrients in 5 ounces Almonds VS Dried Agar Seaweed

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Dried Agar Seaweed	7%	1%	92%

Macro Nutrients

	Almonds	Dried Agar Seaweed	Recommended Dietary Allowance
Energy	28.3% 821kcal	15% 434kcal	2900kcal per day for Men 19-50 years
Fat	73% 70.8g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	17% 5.4g	0.27% 0.086g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	0.089% 0.001g	1.6g per day for Men 19-50 years
Omega 6	103% 17.5g	0.033% 0.006g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.5% 30.5g	88% 115g	130g per day for Men 19-50 years
Sugars	8.5% 6.17g	5.8% 4.2g	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	0.22% 0.16g	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	% 0.24g	NA	g per day for Men 19-50 years
Sucrose	% 5.6g	NA	g per day for Men 19-50 years
Fiber	46.6% 17.7g	28.7% 11g	38g per day for Men 19-50 years
Protein	53.5% 30g	15.7% 8.8g	56g per day for Men 19-50 years

Vitamins

	Almonds	Dried Agar Seaweed	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.2% 0.29mg	1.2% 0.014mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	24.2% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.13mg	1.8% 0.29mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	85.6% 4.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	269% 80.8μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15.6% 62.4μg	206% 822μg	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	242% 36.3mg	47.2% 7.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	29% 34.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Dried Agar Seaweed	Recommended Dietary Allowance
Calcium	38% 381mg	88.6% 886mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	96% 0.86mg	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	65.7% 5.26mg	379% 30.3mg	8mg per day for Men 19-50 years
Magnesium	91% 383mg	260% 1091mg	420mg per day for Men 19-50 years
Manganese	134% 3.1mg	265% 6.1mg	2.3mg per day for Men 19-50 years
Molybdenum	143% 64.2μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	97% 682mg	10.5% 73.7mg	700mg per day for Men 19-50 years
Potassium	30.6% 1039mg	47% 1595mg	3400mg per day for Men 19-50 years
Selenium	10.6% 5.8μg	19% 10.5μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	9.64% 145mg	1500mg per day for Men 19-50 years
Zinc	40.2% 4.42mg	74.7% 8.22mg	11mg per day for Men 19-50 years
Water	0.17% 6.25g	0.33% 12.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Almonds vs Dried Agar Seaweed:

• Almonds have 20.5 times more Vitamin B1, 5.1 times more Vitamin B2, 17.9 times more Vitamin B3 and 5.1 times more Vitamin E than Dried Agar Seaweed.
• While Dried Agar Seaweed contains 6.4 times more Vitamin B5, 2.2 times more Vitamin B6, 13.2 times more Vitamin B9 and more Vitamin K than Almonds.
• Both Almonds as well as Dried Agar Seaweed have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Almonds vs Dried Agar Seaweed:

• Almonds have 1.7 times more Copper and 9.3 times more Phosphorus than Dried Agar Seaweed.
• While Dried Agar Seaweed contains 2.3 times more Calcium, 5.8 times more Iron, 2.9 times more Magnesium, 2 times more Manganese, 1.5 times more Potassium, 1.8 times more Selenium, 102 times more Sodium and 1.9 times more Zinc than Almonds.

Comparison of macro-nutrients per 5 ounces:

• Almonds have 1.9 times more Energy, 166.4 times more Fat, 62.3 times more Saturated Fat, 3081 times more Omega 6, 1.5 times more Sugars, 1.6 times more Fiber and 3.4 times more Protein than Dried Agar Seaweed.
• While Dried Agar Seaweed contains 3.8 times more Carbohydrate than Almonds.
• Both Almonds as well as Dried Agar Seaweed have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 5 oz.