Comparing Nutrients in 100 calories Almonds VS Blanched Almonds

Weight per 100 calories

• Almonds: 17.3g
• 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

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Almonds	Blanched Almonds	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	8.9% 8.62g	9.18% 8.9g	97g per day for Men 19-50 years
Saturated Fat	2.05% 0.66g	2.1% 0.67g	32g per day for Men 19-50 years
Omega 3	0.032% 0.001g	0.042% 0.001g	1.6g per day for Men 19-50 years
Omega 6	12.5% 2.13g	12.3% 2.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.86% 3.72g	2.43% 3.16g	130g per day for Men 19-50 years
Sugars	1.04% 0.75g	1.1% 0.78g	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	0.026% 0.019g	0% 0g	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	% 0.029g	% 0.005g	g per day for Men 19-50 years
Sucrose	% 0.68g	% 0.76g	g per day for Men 19-50 years
Fiber	5.7% 2.16g	4.4% 1.68g	38g per day for Men 19-50 years
Protein	6.52% 3.65g	6.48% 3.63g	56g per day for Men 19-50 years

Vitamins

	Almonds	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.95% 0.035mg	2.7% 0.032mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.2mg	9.27% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.9% 0.62mg	3.7% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.63% 0.081mg	1.06% 0.053mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.82% 0.024mg	1.5% 0.019mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	33% 9.84μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	1.9% 7.6μg	2.08% 8.3μg	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	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	29.5% 4.43mg	27% 4.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Blanched Almonds	Recommended Dietary Allowance
Calcium	4.65% 46.5mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	19.8% 0.18mg	19.3% 0.17mg	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	8% 0.64mg	6.95% 0.56mg	8mg per day for Men 19-50 years
Magnesium	11% 46.6mg	11% 45.4mg	420mg per day for Men 19-50 years
Manganese	16.4% 0.38mg	13.5% 0.31mg	2.3mg per day for Men 19-50 years
Molybdenum	17.4% 7.82μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	12% 83mg	11.6% 81.5mg	700mg per day for Men 19-50 years
Potassium	3.72% 127mg	3.3% 112mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	0.99% 0.54μg	55μg per day for Men 19-50 years
Sodium	0.012% 0.17mg	0.21% 3.22mg	1500mg per day for Men 19-50 years
Zinc	4.9% 0.54mg	4.58% 0.5mg	11mg per day for Men 19-50 years
Water	0.021% 0.76g	0.021% 0.76g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Almonds vs Blanched Almonds:

• Almonds have 1.6 times more Vitamin B2, 1.5 times more Vitamin B5 and 1.2 times more Vitamin B6 than Blanched Almonds.
• Both Almonds and Blanched Almonds have similar amounts of Vitamin B1, Vitamin B3, Vitamin B9 and Vitamin E per 100 kcal.
• Both Almonds as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 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, Saturated Fat, Omega 6, Carbohydrate, Sugars and Protein per 100 kcal.
• Both Almonds as well as Blanched Almonds have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 100 kcal.