Comparing Nutrients in 5 ounces Roasted Almonds VS Kelp Seaweed

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Kelp Seaweed	13%	10%	77%

Macro Nutrients

	Roasted Almonds	Kelp Seaweed	Recommended Dietary Allowance
Energy	29.2% 848kcal	2.1% 61kcal	2900kcal per day for Men 19-50 years
Fat	76.8% 74.5g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	18% 5.8g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	0.35% 0.006g	1.6g per day for Men 19-50 years
Omega 6	108% 18.3g	0.17% 0.028g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 29.8g	10.4% 13.6g	130g per day for Men 19-50 years
Sugars	9.5% 6.9g	1.17% 0.85g	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	0.02% 0.014g	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	% 0.014g	NA	g per day for Men 19-50 years
Sucrose	% 6.73g	NA	g per day for Men 19-50 years
Fiber	40.7% 15.5g	4.85% 1.84g	38g per day for Men 19-50 years
Protein	53% 29.7g	4.25% 2.4g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Kelp Seaweed	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.94% 8.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.1% 0.11mg	5.9% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	131% 1.7mg	16.4% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.2% 5.16mg	4.16% 0.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.1% 0.46mg	18.2% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	0.22% 0.003mg	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	19.5% 78μg	63.8% 255μg	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	4.72% 4.25mg	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	226% 34mg	8.22% 1.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	78% 94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Kelp Seaweed	Recommended Dietary Allowance
Calcium	38% 380mg	24% 238mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	20.5% 0.18mg	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	66% 5.3mg	50.5% 4.04mg	8mg per day for Men 19-50 years
Magnesium	94% 395mg	41% 172mg	420mg per day for Men 19-50 years
Manganese	138% 3.16mg	12.3% 0.28mg	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	95% 668mg	8.5% 59.5mg	700mg per day for Men 19-50 years
Potassium	29.7% 1011mg	3.7% 126mg	3400mg per day for Men 19-50 years
Selenium	5.15% 2.83μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	22% 330mg	1500mg per day for Men 19-50 years
Zinc	42.7% 4.7mg	16% 1.74mg	11mg per day for Men 19-50 years
Water	0.092% 3.4g	3.13% 116g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Roasted Almonds vs Kelp Seaweed:

• Dry Roasted Almonds have 1.5 times more Vitamin B1, 8 times more Vitamin B2, 7.7 times more Vitamin B3, 68 times more Vitamin B6 and 27.5 times more Vitamin E than Raw Kelp Seaweed.
• While Raw Kelp Seaweed contains 2 times more Vitamin B5, 3.3 times more Vitamin B9, more Vitamin C and more Vitamin K than Dry Roasted Almonds.
• Both Dry Roasted Almonds as well as Raw Kelp Seaweed have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Roasted Almonds vs Kelp Seaweed:

• Dry Roasted Almonds have 1.6 times more Calcium, 8.5 times more Copper, 1.3 times more Iron, 2.3 times more Magnesium, 11.2 times more Manganese, 11.2 times more Phosphorus, 8 times more Potassium, 2.9 times more Selenium and 2.7 times more Zinc than Raw Kelp Seaweed.
• While Raw Kelp Seaweed contains 77.7 times more Sodium and 33.9 times more Water than Dry Roasted Almonds.

Comparison of macro-nutrients per 5 ounces:

• Dry Roasted Almonds have 13.9 times more Energy, 93.8 times more Fat, 16.6 times more Saturated Fat, 647.3 times more Omega 6, 2.2 times more Carbohydrate, 8.1 times more Sugars, 8.4 times more Fiber and 12.5 times more Protein than Raw Kelp Seaweed.
• Both Dry Roasted Almonds as well as Raw Kelp Seaweed have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 5 oz.