Comparing Nutrients in 5 ounces Blanched Almonds VS Dried Spirulina

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Dried Spirulina	58%	18%	24%

Macro Nutrients

	Blanched Almonds	Dried Spirulina	Recommended Dietary Allowance
Energy	29% 836kcal	14% 411kcal	2900kcal per day for Men 19-50 years
Fat	76.7% 74.4g	11.3% 11g	97g per day for Men 19-50 years
Saturated Fat	17.5% 5.6g	11.7% 3.76g	32g per day for Men 19-50 years
Omega 3	0.35% 0.006g	73% 1.17g	1.6g per day for Men 19-50 years
Omega 6	103% 17.5g	10.5% 1.78g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.4% 26.5g	26% 34g	130g per day for Men 19-50 years
Sugars	9.05% 6.56g	6.06% 4.4g	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	% 0.043g	NA	g per day for Men 19-50 years
Sucrose	% 6.32g	NA	g per day for Men 19-50 years
Fiber	37% 14g	13.4% 5.1g	38g per day for Men 19-50 years
Protein	54% 30.3g	145% 81.5g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Dried Spirulina	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.57% 41μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.6% 0.27mg	281% 3.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77.5% 1mg	400% 5.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.96mg	114% 18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.9% 0.45mg	99% 4.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.5% 0.16mg	39.7% 0.52mg	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	17.4% 69.5μg	33.3% 133μg	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	16% 14.3mg	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	224% 33.7mg	47.2% 7.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	30% 36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Dried Spirulina	Recommended Dietary Allowance
Calcium	33.5% 335mg	17% 170mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	961% 8.65mg	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	58% 4.65mg	505% 40.4mg	8mg per day for Men 19-50 years
Magnesium	90% 380mg	66% 276mg	420mg per day for Men 19-50 years
Manganese	113% 2.6mg	117% 2.7mg	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	97% 682mg	24% 167mg	700mg per day for Men 19-50 years
Potassium	27.5% 934mg	57% 1932mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	18.6% 10.2μg	55μg per day for Men 19-50 years
Sodium	1.8% 27mg	99% 1486mg	1500mg per day for Men 19-50 years
Zinc	38.3% 4.2mg	25.8% 2.83mg	11mg per day for Men 19-50 years
Water	0.17% 6.4g	0.18% 6.63g	3700g per day for Men 19-50 years

Nutrient Comparison: Blanched Almonds VS Dried Spirulina per 5 oz

Compare the macro and micronutrient content in 5 oz of Blanched Almonds versus 5 oz of Dried Spirulina to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Blanched Almonds vs Dried Spirulina:

• 5 ounces of Blanched Almonds have 4.8 times more Vitamin E than Dried Spirulina.
• While 5 oz of Dried Spirulina Seaweed contain more Vitamin A, 12.5 times more Vitamin B1, 5.2 times more Vitamin B2, 3.7 times more Vitamin B3, 11.1 times more Vitamin B5, 3.2 times more Vitamin B6, 1.9 times more Vitamin B9, more Vitamin C and more Vitamin K than Blanched Almonds.
• 5 ounces of Blanched Almonds have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Blanched Almonds as well as Dried Spirulina Seaweed have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Blanched Almonds vs Dried Spirulina:

• 5 ounces of Blanched Almonds have 2 times more Calcium, 1.4 times more Magnesium, 4.1 times more Phosphorus and 1.5 times more Zinc than Dried Spirulina.
• While 5 oz of Dried Spirulina Seaweed contain 5.9 times more Copper, 8.7 times more Iron, 2.1 times more Potassium, 2.3 times more Selenium and 55.2 times more Sodium than Blanched Almonds.
• Both Blanched Almonds and Dried Spirulina contain similar levels of Manganese per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Blanched Almonds have 2 times more Energy, 6.8 times more Fat, 1.5 times more Saturated Fat, 9.9 times more Omega 6, 1.5 times more Sugars and 2.8 times more Fiber than Dried Spirulina.
• While 5 oz of Dried Spirulina Seaweed contain 205.8 times more Omega 3, 1.3 times more Carbohydrate and 2.7 times more Protein than Blanched Almonds.
• 5 ounces of Blanched Almonds provide inadequate amounts of Omega 3