Comparing Nutrients in 14 ounces Almond Flour VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Almond Flour	17%	73%	10%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Almond Flour	Roasted Almonds	Recommended Dietary Allowance
Energy	NA	82% 2373kcal	2900kcal per day for Men 19-50 years
Fat	205% 199g	215% 209g	97g per day for Men 19-50 years
Saturated Fat	NA	50.8% 16.2g	32g per day for Men 19-50 years
Omega 3	NA	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	NA	302% 51.4g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49.5% 64.3g	64% 83.4g	130g per day for Men 19-50 years
Sugars	NA	26.6% 19.3g	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	0.055% 0.04g	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	% 0.04g	g per day for Men 19-50 years
Sucrose	NA	% 19g	g per day for Men 19-50 years
Fiber	97% 36.8g	114% 43.3g	38g per day for Men 19-50 years
Protein	186% 104g	149% 83g	56g per day for Men 19-50 years

Vitamins

	Almond Flour	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37% 0.44mg	25.5% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	228% 2.97mg	365% 4.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	99% 16mg	90% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	25.5% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	41.5% 0.54mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	914% 274μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	37.5% 150μg	54.6% 218μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	632% 95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almond Flour	Roasted Almonds	Recommended Dietary Allowance
Calcium	92% 921mg	106% 1064mg	1000mg per day for Men 19-50 years
Copper	430% 3.87mg	485% 4.36mg	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	160% 12.8mg	185% 15mg	8mg per day for Men 19-50 years
Magnesium	237% 996mg	264% 1107mg	420mg per day for Men 19-50 years
Manganese	312% 7.2mg	385% 8.86mg	2.3mg per day for Men 19-50 years
Molybdenum	318% 143μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	290% 2032mg	267% 1869mg	700mg per day for Men 19-50 years
Potassium	78% 2647mg	83.2% 2830mg	3400mg per day for Men 19-50 years
Selenium	5.35% 2.94μg	14.4% 7.94μg	55μg per day for Men 19-50 years
Sodium	0.24% 3.55mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	101% 11mg	119% 13mg	11mg per day for Men 19-50 years
Water	0.46% 17g	0.26% 9.57g	3700g per day for Men 19-50 years

Nutrient Comparison: Almond Flour VS Roasted Almonds per 14 oz

Compare the macro and micronutrient content in 14 oz of Almond Flour versus 14 oz of Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Almond Flour vs Roasted Almonds:

• 14 ounces of Almond Flour have 1.5 times more Vitamin B1 than Roasted Almonds.
• While 14 oz of Dry Roasted Almonds contain 1.6 times more Vitamin B2, 1.4 times more Vitamin B6 and 1.5 times more Vitamin B9 than Almond Flour.
• Both Almond Flour and Roasted Almonds provide similar amounts of Vitamin B3 per 14 ounces.

Comparing minerals per 14 ounces for Almond Flour vs Roasted Almonds:

• 14 oz of Dry Roasted Almonds contain 2.7 times more Selenium than Almond Flour.
• Both Almond Flour and Roasted Almonds contain similar levels of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc per 14 ounces.
• 14 ounces of Almond Flour lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Almond Flour have 1.3 times more Protein than Roasted Almonds.
• While 14 oz of Dry Roasted Almonds contain 1.3 times more Carbohydrate than Almond Flour.
• Both Almond Flour and Roasted Almonds offer comparable quantities of Fat and Fiber per 14 ounces.