Comparing Nutrients in 7 ounces Laver Seaweed VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Laver Seaweed	50%	5%	45%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Laver Seaweed	Roasted Almonds	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	41% 1187kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	107% 104g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	25.4% 8.12g	32g per day for Men 19-50 years
Omega 3	0.12% 0.002g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	0.047% 0.008g	151% 25.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.8% 10g	32% 41.7g	130g per day for Men 19-50 years
Sugars	1.34% 0.97g	13.3% 9.64g	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	0.027% 0.02g	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	% 0.02g	g per day for Men 19-50 years
Sucrose	NA	% 9.43g	g per day for Men 19-50 years
Fiber	1.57% 0.6g	57% 21.6g	38g per day for Men 19-50 years
Protein	20.6% 11.5g	74.3% 41.6g	56g per day for Men 19-50 years

Vitamins

	Laver Seaweed	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	57.3% 516μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.2% 0.19mg	12.7% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	68% 0.89mg	183% 2.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.2% 2.9mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.7% 1.03mg	12.7% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.3% 0.32mg	20.8% 0.27mg	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	72.4% 290μg	27.3% 109μg	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	86% 77.4mg	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	13.2% 2mg	316% 47.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.6% 7.94μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Laver Seaweed	Roasted Almonds	Recommended Dietary Allowance
Calcium	14% 139mg	53% 532mg	1000mg per day for Men 19-50 years
Copper	58.2% 0.52mg	242% 2.2mg	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	44.7% 3.57mg	93% 7.4mg	8mg per day for Men 19-50 years
Magnesium	0.94% 3.97mg	132% 554mg	420mg per day for Men 19-50 years
Manganese	85.2% 1.96mg	193% 4.43mg	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	16.4% 115mg	134% 935mg	700mg per day for Men 19-50 years
Potassium	20.8% 706mg	41.6% 1415mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	6.35% 95mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	59.7% 6.57mg	11mg per day for Men 19-50 years
Water	4.56% 169g	0.13% 4.8g	3700g per day for Men 19-50 years

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

• Raw Laver Seaweed has more Vitamin A, 1.3 times more Vitamin B1, 1.6 times more Vitamin B5, 2.7 times more Vitamin B9, more Vitamin C and more Vitamin K than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 2.7 times more Vitamin B2, 2.5 times more Vitamin B3 and 23.9 times more Vitamin E than Raw Laver Seaweed.
• Both Raw Laver Seaweed and Dry Roasted Almonds have similar amounts of Vitamin B6 per 7 oz.
• Both Raw Laver Seaweed as well as Dry Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Raw Laver Seaweed has 16 times more Sodium and 35.3 times more Water than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 3.8 times more Calcium, 4.2 times more Copper, 2.1 times more Iron, 139.5 times more Magnesium, 2.3 times more Manganese, 8.1 times more Phosphorus, 2 times more Potassium, 2.9 times more Selenium and 3.2 times more Zinc than Raw Laver Seaweed.

Comparison of macro-nutrients per 7 ounces:

• Dry Roasted Almonds contain 17.1 times more Energy, 187.6 times more Fat, 67.1 times more Saturated Fat, 3236.3 times more Omega 6, 4.1 times more Carbohydrate, 9.9 times more Sugars, 36.3 times more Fiber and 3.6 times more Protein than Raw Laver Seaweed.
• Both Raw Laver Seaweed as well as Dry Roasted Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 7 oz.