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Comparing Nutrients in 100 calories AlmondsVSBlanched Almonds

Weight per 100 calories

Almonds
17g
Blanched Almonds
17g

Both foods have similar energy densities which is very high in comparison to other foods.

Which food has more nutrients per 100 calories - Almonds or Blanched Almonds?

Macros Ratio

ProteinsFatsCarbs


Almonds
14%
72%
14%
Blanched Almonds
14%
75%
11%
100 kcal ▼

Macro Nutrients

AlmondsvsBlanched Almonds
3.45%
Energy
3.45%
100 kcalvs100 kcalRecommended Dietary Allowance is 2900kcal per day for Men 19-50 years
8.9%
Fat
9.18%
8.62 gvs8.9 gRecommended Dietary Allowance is 97g per day for Men 19-50 years
6.5%
Protein
6.5%
3.65 gvs3.63 gRecommended Dietary Allowance is 56g per day for Men 19-50 years
2.86%
Carbohydrate
2.43%
3.72 gvs3.16 gRecommended Dietary Allowance is 130g per day for Men 19-50 years
1.03%
Sugars
1.08%
0.75 gvs0.78 gRecommended Dietary Allowance is 72.5g per day for Men 19-50 years
5.7%
Fiber
4.42%
2.16 gvs1.68 gRecommended Dietary Allowance is 38g per day for Men 19-50 years
0%
Cholesterol
0%
0 mgvs0 mgRecommended Dietary Allowance is 290mg per day for Men 19-50 years
2.06%
Saturated Fat
2.1%
0.66 gvs0.67 gRecommended Dietary Allowance is 32g per day for Men 19-50 years
0%
Omega 3
0%
0 gvs0 gRecommended Dietary Allowance is 1.6g per day for Men 19-50 years
12.5%
Omega 6
12%
2.13 gvs2.1 gRecommended Dietary Allowance is 17g per day for Men 19-50 years
0.02%
Water
0.02%
0.76 gvs0.76 gRecommended Dietary Allowance is 3700g per day for Men 19-50 years

Vitamins

AlmondsvsBlanched Almonds
0%
Vitamin A
0%
0 μgvs0 μgRecommended Dietary Allowance is 900μg per day for Men 19-50 years
3.33%
Thiamine
2.5%
0.04 mgvs0.03 mgRecommended Dietary Allowance is 1.2mg per day for Men 19-50 years
15%
Vitamin B2
9.23%
0.2 mgvs0.12 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-50 years
3.88%
Vitamin B3
3.7%
0.62 mgvs0.59 mgRecommended Dietary Allowance is 16mg per day for Men 19-50 years
1.54%
Vitamin B6
1.54%
0.02 mgvs0.02 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-50 years
0%
Vitamin B12
0%
0 μgvs0 μgRecommended Dietary Allowance is 2.4μg per day for Men 19-50 years
0%
Vitamin C
0%
0 mgvs0 mgRecommended Dietary Allowance is 90mg per day for Men 19-50 years
0%
Vitamin D
0%
0 IUvs0 IURecommended Dietary Allowance is 600IU per day for Men 19-50 years
29.5%
Vitamin E
27%
4.43 mgvs4.03 mgRecommended Dietary Allowance is 15mg per day for Men 19-50 years
0%
Vitamin K
0%
0 μgvs0 μgRecommended Dietary Allowance is 120μg per day for Men 19-50 years
1.9%
Folate
2.08%
7.6 μgvs8.3 μgRecommended Dietary Allowance is 400μg per day for Men 19-50 years

Minerals

AlmondsvsBlanched Almonds
4.6%
Calcium
4%
46 mgvs40 mgRecommended Dietary Allowance is 1000mg per day for Men 19-50 years
20%
Copper
19%
0.18 mgvs0.17 mgRecommended Dietary Allowance is 0.9mg per day for Men 19-50 years
8%
Iron
7%
0.64 mgvs0.56 mgRecommended Dietary Allowance is 8mg per day for Men 19-50 years
11%
Magnesium
10.7%
46.6 mgvs45 mgRecommended Dietary Allowance is 420mg per day for Men 19-50 years
16.5%
Manganese
13%
0.38 mgvs0.31 mgRecommended Dietary Allowance is 2.3mg per day for Men 19-50 years
12%
Phosphorus
11.6%
83 mgvs81.5 mgRecommended Dietary Allowance is 700mg per day for Men 19-50 years
3.74%
Potassium
3.3%
127 mgvs112 mgRecommended Dietary Allowance is 3400mg per day for Men 19-50 years
1.3%
Selenium
0.98%
0.71 μgvs0.54 μgRecommended Dietary Allowance is 55μg per day for Men 19-50 years
0.01%
Sodium
0.21%
0.17 mgvs3.22 mgRecommended Dietary Allowance is 1500mg per day for Men 19-50 years
4.9%
Zinc
4.55%
0.54 mgvs0.5 mgRecommended Dietary Allowance is 11mg per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Almonds vs Blanched Almonds:
Almonds have 1.3 times more Thiamine and 1.7 times more Vitamin B2 than Blanched Almonds. Both Almonds and Blanched Almonds have similar amounts of Vitamin B3, Vitamin B6, Vitamin E and Folate per 100 kcal.

Comparing minerals per 100 calories for Almonds vs Blanched Almonds:
Almonds have 1.2 times more Manganese and 1.3 times more Selenium than Blanched Almonds. Both Almonds and Blanched Almonds have similar amounts of Calcium, Copper, Iron, Magnesium, Phosphorus, Potassium and Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:
Almonds have 1.3 times more Fiber than Blanched Almonds. Both Almonds and Blanched Almonds have similar amounts of Energy, Fat, Protein, Carbohydrate, Sugars, Saturated Fat and Omega 6 per 100 kcal.




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