Comparing Nutrients in 300 calories Kelp SeaweedVS Almonds

Weight per 300 calories

Kelp Seaweed

698g

Almonds

51.8g

Almonds have 13.5 times more energy per unit of mass than Raw Kelp Seaweed, which is very high in comparison to other foods. Kelp Seaweed having low energy density.

Which food has more nutrients per 300 calories - Kelp Seaweed or Almonds?

Macros Ratio

Protein Fat Carbs

Kelp Seaweed

13%

10%

77%

Almonds

14%

72%

14%

300 kcal ▼

Macro Nutrients

Kelp Seaweedvs Almonds

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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4.03%3.9g

Fat

26.7%26g

3.9 gvs26 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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5.4%1.72g

Saturated Fat

6.16%1.97g

1.72 gvs1.97 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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1.74%0.028g

Omega 3

0.097%0.002g

0.028 gvs0.002 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.82%0.14g

Omega 6

37.6%6.4g

0.14 gvs6.4 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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51.4%66.8g

Carbohydrate

8.6%11g

66.8 gvs11 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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5.77%4.2g

Sugars

3.1%2.25g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

4.2 gvs2.25 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

0.079%0.057g

≤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]

NA gvs0.057 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%0.088g

NA gvs0.088 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

%2.05g

NA gvs2.05 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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24%9.07g

Fiber

17%6.48g

9.07 gvs6.48 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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21%11.7g

Protein

19.6%11g

11.7 gvs11 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Kelp Seaweedvs Almonds

4.65%42μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

42 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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29%0.35mg

Vitamin B1

8.85%0.11mg

Thiamine

0.35 mgvs0.11 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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80.5%1.05mg

Vitamin B2

45.4%0.59mg

Riboflavin

1.05 mgvs0.59 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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20.5%3.28mg

Vitamin B3

11.7%1.87mg

Niacin, nicotinic acid, niacinamide

3.28 mgvs1.87 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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89.6%4.48mg

Vitamin B5

4.9%0.24mg

Pantothenic acid

4.48 mgvs0.24 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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1.07%0.014mg

Vitamin B6

5.46%0.071mg

Pyridoxine

0.014 mgvs0.071 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

98%29.5μg

Biotin

NA μgvs29.5 μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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314%1256μg

Vitamin B9

5.7%22.8μg

Folates and Folic Acid

1256 μgvs22.8 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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23.3%21mg

Vitamin C

0%0mg

Ascorbic acid

21 mgvs0 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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40.5%6.07mg

Vitamin E

88.5%13.3mg

Tocopherols and Tocotrienols

6.07 mgvs13.3 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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384%460μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

460 μgvs0 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Kelp Seaweedvs Almonds

117%1172mg

Calcium

14%139mg

1172 mgvs139 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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101%0.91mg

Copper

59.4%0.53mg

0.91 mgvs0.53 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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249%20mg

Iron

24%1.92mg

20 mgvs1.92 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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201%844mg

Magnesium

33.3%140mg

844 mgvs140 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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60.7%1.4mg

Manganese

49%1.13mg

1.4 mgvs1.13 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

52%23.5μg

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvs23.5 μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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42%293mg

Phosphorus

35.6%249mg

293 mgvs249 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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18.3%621mg

Potassium

11%380mg

621 mgvs380 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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8.88%4.9μg

Selenium

3.86%2.12μg

4.9 μgvs2.12 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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108%1626mg

Sodium

0.035%0.52mg

1626 mgvs0.52 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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78%8.6mg

Zinc

14.7%1.6mg

8.6 mgvs1.6 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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15.4%569g

Water

0.062%2.3g

569 gvs2.3 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Kelp Seaweed vs Almonds:

Raw Kelp Seaweed has more Vitamin A, 3.3 times more Vitamin B1, 1.8 times more Vitamin B2, 1.7 times more Vitamin B3, 18.4 times more Vitamin B5, 55.1 times more Vitamin B9, more Vitamin C and more Vitamin K than Almonds.
While Almonds contain 5.1 times more Vitamin B6 and 2.2 times more Vitamin E than Raw Kelp Seaweed.
Both Raw Kelp Seaweed as well as Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Kelp Seaweed vs Almonds:

Raw Kelp Seaweed has 8.4 times more Calcium, 1.7 times more Copper, 10.3 times more Iron, 6 times more Magnesium, 1.2 times more Manganese, 1.6 times more Potassium, 2.3 times more Selenium, 3137.4 times more Sodium, 5.3 times more Zinc and 249.1 times more Water than Almonds.
Both Raw Kelp Seaweed and Almonds have similar amounts of Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Raw Kelp Seaweed has 6 times more Carbohydrate, 1.9 times more Sugars and 1.4 times more Fiber than Almonds.
While Almonds contain 6.6 times more Fat and 45.8 times more Omega 6 than Raw Kelp Seaweed.
Both Raw Kelp Seaweed and Almonds have similar amounts of Energy, Saturated Fat and Protein per 300 kcal.
Both Raw Kelp Seaweed as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Kelp SeaweedVS Laver SeaweedAlmondsVS Laver SeaweedKelp SeaweedVS Blanched AlmondsAlmondsVS Blanched Almonds

Compare Foods

Comparing Nutrients in 300 calories Kelp SeaweedVS Almonds

Weight per 300 calories

Which food has more nutrients per 300 calories - Kelp Seaweed or Almonds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: