Comparing Nutrients in 100 grams Irishmoss Seaweed VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Irishmoss Seaweed	11%	3%	86%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Irishmoss Seaweed	Roasted Almonds	Recommended Dietary Allowance
Energy	1.7% 49kcal	20.6% 598kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.16g	54% 52.5g	97g per day for Men 19-50 years
Saturated Fat	0.1% 0.033g	12.8% 4.1g	32g per day for Men 19-50 years
Omega 3	0.063% 0.001g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	0.012% 0.002g	76% 13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.45% 12.3g	16% 21g	130g per day for Men 19-50 years
Sugars	0.84% 0.61g	6.7% 4.86g	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	0.014% 0.01g	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	% 0.01g	g per day for Men 19-50 years
Sucrose	NA	% 4.75g	g per day for Men 19-50 years
Fiber	3.42% 1.3g	28.7% 11g	38g per day for Men 19-50 years
Protein	2.7% 1.5g	37.4% 21g	56g per day for Men 19-50 years

Vitamins

	Irishmoss Seaweed	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0.67% 6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.25% 0.015mg	6.4% 0.077mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36% 0.47mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.7% 0.59mg	22.7% 3.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.5% 0.18mg	6.42% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.3% 0.069mg	10.5% 0.14mg	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	45.5% 182μg	13.8% 55μg	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	3.33% 3mg	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	5.8% 0.87mg	159% 24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.17% 5μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Irishmoss Seaweed	Roasted Almonds	Recommended Dietary Allowance
Calcium	7.2% 72mg	27% 268mg	1000mg per day for Men 19-50 years
Copper	16.6% 0.15mg	122% 1.1mg	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	111% 8.9mg	46.6% 3.73mg	8mg per day for Men 19-50 years
Magnesium	34.3% 144mg	66.4% 279mg	420mg per day for Men 19-50 years
Manganese	16% 0.37mg	97% 2.23mg	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	22.4% 157mg	67.3% 471mg	700mg per day for Men 19-50 years
Potassium	1.85% 63mg	21% 713mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	4.47% 67mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	17.7% 1.95mg	30% 3.3mg	11mg per day for Men 19-50 years
Water	2.2% 81.3g	0.065% 2.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Irishmoss Seaweed vs Roasted Almonds:

• Raw Irishmoss Seaweed have 3.3 times more Vitamin B9, more Vitamin C and more Vitamin K than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 5.1 times more Vitamin B1, 2.6 times more Vitamin B2, 6.1 times more Vitamin B3, 1.8 times more Vitamin B5, 2 times more Vitamin B6 and 27.5 times more Vitamin E than Raw Irishmoss Seaweed.
• Both Raw Irishmoss Seaweed as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Irishmoss Seaweed vs Roasted Almonds:

• Raw Irishmoss Seaweed have 2.4 times more Iron, 22.3 times more Sodium and 33.8 times more Water than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 3.7 times more Calcium, 7.4 times more Copper, 1.9 times more Magnesium, 6 times more Manganese, 3 times more Phosphorus, 11.3 times more Potassium, 2.9 times more Selenium and 1.7 times more Zinc than Raw Irishmoss Seaweed.

Comparison of macro-nutrients per 100 grams:

• Dry Roasted Almonds contain 12.2 times more Energy, 328.4 times more Fat, 124 times more Saturated Fat, 6472.5 times more Omega 6, 1.7 times more Carbohydrate, 8 times more Sugars, 8.4 times more Fiber and 13.9 times more Protein than Raw Irishmoss Seaweed.
• Both Raw Irishmoss Seaweed as well as Dry Roasted Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 100 g.