Comparing Nutrients in 7 ounces Roasted Almonds VS Wakame Seaweed

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Wakame Seaweed	22%	11%	67%

Macro Nutrients

	Roasted Almonds	Wakame Seaweed	Recommended Dietary Allowance
Energy	41% 1187kcal	3.08% 89.3kcal	2900kcal per day for Men 19-50 years
Fat	107% 104g	1.3% 1.27g	97g per day for Men 19-50 years
Saturated Fat	25.4% 8.12g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	151% 25.7g	0.12% 0.02g	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	14% 18g	130g per day for Men 19-50 years
Sugars	13.3% 9.64g	1.78% 1.3g	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	2.6% 0.99g	38g per day for Men 19-50 years
Protein	74.3% 41.6g	10.7% 6g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Wakame Seaweed	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.97% 35.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.7% 0.15mg	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	183% 2.38mg	35% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.2mg	20% 3.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	27.7% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.8% 0.27mg	0.31% 0.004mg	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	97% 389μg	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	6.6% 5.95mg	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	13.2% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	8.76% 10.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Wakame Seaweed	Recommended Dietary Allowance
Calcium	53% 532mg	29.8% 298mg	1000mg per day for Men 19-50 years
Copper	242% 2.2mg	62.6% 0.56mg	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	54% 4.33mg	8mg per day for Men 19-50 years
Magnesium	132% 554mg	50.6% 212mg	420mg per day for Men 19-50 years
Manganese	193% 4.43mg	121% 2.78mg	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	22.7% 159mg	700mg per day for Men 19-50 years
Potassium	41.6% 1415mg	2.9% 99mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	115% 1730mg	1500mg per day for Men 19-50 years
Zinc	59.7% 6.57mg	6.86% 0.75mg	11mg per day for Men 19-50 years
Water	0.13% 4.8g	4.3% 159g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Wakame Seaweed per 7 oz

Compare the macro and micronutrient content in 7 oz of Roasted Almonds versus 7 oz of Wakame Seaweed to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Roasted Almonds have 1.3 times more Vitamin B1, 5.2 times more Vitamin B2, 2.3 times more Vitamin B3, 68 times more Vitamin B6 and 23.9 times more Vitamin E than Wakame Seaweed.
• While 7 oz of Raw Wakame Seaweed contain more Vitamin A, 2.2 times more Vitamin B5, 3.6 times more Vitamin B9, more Vitamin C and more Vitamin K than Dry Roasted Almonds.
• 7 ounces of Roasted Almonds have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• 7 ounces of Wakame Seaweed have insufficient amounts of Vitamin B6
• Both Dry Roasted Almonds as well as Raw Wakame Seaweed have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Roasted Almonds vs Wakame Seaweed:

• 7 ounces of Roasted Almonds have 1.8 times more Calcium, 3.9 times more Copper, 1.7 times more Iron, 2.6 times more Magnesium, 1.6 times more Manganese, 5.9 times more Phosphorus, 14.3 times more Potassium, 2.9 times more Selenium and 8.7 times more Zinc than Wakame Seaweed.
• While 7 oz of Raw Wakame Seaweed contain 290.7 times more Sodium and 33.2 times more Water than Dry Roasted Almonds.
• 7 ounces of Wakame Seaweed lack sufficient amounts of Potassium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Roasted Almonds have 13.3 times more Energy, 82.1 times more Fat, 31.5 times more Saturated Fat, 1294.5 times more Omega 6, 2.3 times more Carbohydrate, 7.5 times more Sugars, 21.8 times more Fiber and 6.9 times more Protein than Wakame Seaweed.
• 7 ounces of Wakame Seaweed provide inadequate amounts of Energy, Omega 6 and Fiber
• Both Dry Roasted Almonds as well as Raw Wakame Seaweed provide inadequate amounts of Omega 3 in seven ounces.