Comparing Nutrients in 5 ounces Kelp Seaweed VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Kelp Seaweed	13%	10%	77%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Kelp Seaweed	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	2.1% 61kcal	29.7% 860kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	80.6% 78.2g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	18.6% 5.96g	32g per day for Men 19-50 years
Omega 3	0.35% 0.006g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.17% 0.028g	113% 19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.4% 13.6g	19.3% 25g	130g per day for Men 19-50 years
Sugars	1.17% 0.85g	8.9% 6.45g	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	% 0.057g	g per day for Men 19-50 years
Sucrose	NA	% 6.2g	g per day for Men 19-50 years
Fiber	4.85% 1.84g	39% 15g	38g per day for Men 19-50 years
Protein	4.25% 2.4g	53.7% 30g	56g per day for Men 19-50 years

Vitamins

	Kelp Seaweed	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0.94% 8.5μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.9% 0.071mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.4% 0.21mg	85% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.16% 0.67mg	32.5% 5.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.2% 0.91mg	6.5% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.22% 0.003mg	13% 0.17mg	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	63.8% 255μg	9.57% 38.3μg	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	4.72% 4.25mg	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	8.22% 1.23mg	245% 37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	78% 94μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Kelp Seaweed	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	24% 238mg	41.2% 412mg	1000mg per day for Men 19-50 years
Copper	20.5% 0.18mg	150% 1.35mg	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	50.5% 4.04mg	65.2% 5.2mg	8mg per day for Men 19-50 years
Magnesium	41% 172mg	92% 388mg	420mg per day for Men 19-50 years
Manganese	12.3% 0.28mg	152% 3.5mg	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	8.5% 59.5mg	94% 661mg	700mg per day for Men 19-50 years
Potassium	3.7% 126mg	29% 991mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	22% 330mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	16% 1.74mg	39.6% 4.35mg	11mg per day for Men 19-50 years
Water	3.13% 116g	0.11% 3.97g	3700g per day for Men 19-50 years

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

• Raw Kelp Seaweed has 2.8 times more Vitamin B5, 6.7 times more Vitamin B9, more Vitamin C and more Vitamin K than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 1.8 times more Vitamin B1, 5.2 times more Vitamin B2, 7.8 times more Vitamin B3, 59 times more Vitamin B6 and 29.9 times more Vitamin E than Raw Kelp Seaweed.
• Both Raw Kelp Seaweed as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

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

• Raw Kelp Seaweed has 233 times more Sodium and 29.1 times more Water than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 1.7 times more Calcium, 7.3 times more Copper, 1.3 times more Iron, 2.3 times more Magnesium, 12.3 times more Manganese, 11.1 times more Phosphorus, 7.9 times more Potassium, 5.9 times more Selenium and 2.5 times more Zinc than Raw Kelp Seaweed.

Comparison of macro-nutrients per 5 ounces:

• Oil Roasted Almonds contain 14.1 times more Energy, 98.5 times more Fat, 17 times more Saturated Fat, 676 times more Omega 6, 1.8 times more Carbohydrate, 7.6 times more Sugars, 8.1 times more Fiber and 12.6 times more Protein than Raw Kelp Seaweed.
• Both Raw Kelp Seaweed as well as Oil Roasted Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 5 oz.