Comparing Nutrients in 7 ounces Roasted Almonds VS Dried Agar Seaweed

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Dried Agar Seaweed	7%	1%	92%

Macro Nutrients

	Roasted Almonds	Dried Agar Seaweed	Recommended Dietary Allowance
Energy	41% 1187kcal	21% 607kcal	2900kcal per day for Men 19-50 years
Fat	107% 104g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	25.4% 8.12g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	0.12% 0.002g	1.6g per day for Men 19-50 years
Omega 6	151% 25.7g	0.047% 0.008g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32% 41.7g	123% 161g	130g per day for Men 19-50 years
Sugars	13.3% 9.64g	8.13% 5.9g	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	0.027% 0.02g	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	% 0.02g	NA	g per day for Men 19-50 years
Sucrose	% 9.43g	NA	g per day for Men 19-50 years
Fiber	57% 21.6g	40.2% 15.3g	38g per day for Men 19-50 years
Protein	74.3% 41.6g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Roasted 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	12.7% 0.15mg	1.65% 0.02mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	183% 2.38mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.2mg	2.5% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	120% 6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.8% 0.27mg	46.3% 0.6mg	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	27.3% 109μg	288% 1151μg	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	316% 47.4mg	66% 9.92mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	40.4% 48.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Dried Agar Seaweed	Recommended Dietary Allowance
Calcium	53% 532mg	124% 1240mg	1000mg per day for Men 19-50 years
Copper	242% 2.2mg	135% 1.2mg	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	93% 7.4mg	531% 42.5mg	8mg per day for Men 19-50 years
Magnesium	132% 554mg	364% 1528mg	420mg per day for Men 19-50 years
Manganese	193% 4.43mg	371% 8.53mg	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	134% 935mg	14.7% 103mg	700mg per day for Men 19-50 years
Potassium	41.6% 1415mg	65.7% 2233mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	26.7% 14.7μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	13.5% 202mg	1500mg per day for Men 19-50 years
Zinc	59.7% 6.57mg	105% 11.5mg	11mg per day for Men 19-50 years
Water	0.13% 4.8g	0.47% 17.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Roasted Almonds vs Dried Agar Seaweed:

• Dry Roasted Almonds have 7.7 times more Vitamin B1, 5.4 times more Vitamin B2, 18 times more Vitamin B3 and 4.8 times more Vitamin E than Dried Agar Seaweed.
• While Dried Agar Seaweed contains 9.4 times more Vitamin B5, 2.2 times more Vitamin B6, 10.5 times more Vitamin B9 and more Vitamin K than Dry Roasted Almonds.
• Both Dry Roasted Almonds as well as Dried Agar Seaweed have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Roasted Almonds vs Dried Agar Seaweed:

• Dry Roasted Almonds have 1.8 times more Copper and 9.1 times more Phosphorus than Dried Agar Seaweed.
• While Dried Agar Seaweed contains 2.3 times more Calcium, 5.7 times more Iron, 2.8 times more Magnesium, 1.9 times more Manganese, 1.6 times more Potassium, 3.7 times more Selenium, 34 times more Sodium and 1.8 times more Zinc than Dry Roasted Almonds.

Comparison of macro-nutrients per 7 ounces:

• Dry Roasted Almonds have 2 times more Energy, 175.1 times more Fat, 67.1 times more Saturated Fat, 3236.3 times more Omega 6, 1.6 times more Sugars, 1.4 times more Fiber and 3.4 times more Protein than Dried Agar Seaweed.
• While Dried Agar Seaweed contains 3.8 times more Carbohydrate than Dry Roasted Almonds.
• Both Dry Roasted Almonds as well as Dried Agar Seaweed have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 7 oz.