Comparing Nutrients in 14 ounces Blanched Almonds VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Blanched Almonds	Roasted Almonds	Recommended Dietary Allowance
Energy	80.7% 2342kcal	82% 2373kcal	2900kcal per day for Men 19-50 years
Fat	215% 208g	215% 209g	97g per day for Men 19-50 years
Saturated Fat	49% 15.7g	50.8% 16.2g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	289% 49g	302% 51.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57% 74g	64% 83.4g	130g per day for Men 19-50 years
Sugars	25.3% 18.4g	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	0% 0g	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	% 0.12g	% 0.04g	g per day for Men 19-50 years
Sucrose	% 17.7g	% 19g	g per day for Men 19-50 years
Fiber	103% 39.3g	114% 43.3g	38g per day for Men 19-50 years
Protein	152% 85g	149% 83g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63% 0.76mg	25.5% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	217% 2.82mg	365% 4.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87% 14mg	90% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	25.5% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.46mg	41.5% 0.54mg	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	48.6% 194μg	54.6% 218μg	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	628% 94mg	632% 95mg	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

	Blanched Almonds	Roasted Almonds	Recommended Dietary Allowance
Calcium	94% 937mg	106% 1064mg	1000mg per day for Men 19-50 years
Copper	453% 4.08mg	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	163% 13mg	185% 15mg	8mg per day for Men 19-50 years
Magnesium	253% 1064mg	264% 1107mg	420mg per day for Men 19-50 years
Manganese	317% 7.3mg	385% 8.86mg	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	273% 1909mg	267% 1869mg	700mg per day for Men 19-50 years
Potassium	77% 2616mg	83.2% 2830mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	14.4% 7.94μg	55μg per day for Men 19-50 years
Sodium	5.03% 75.4mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	107% 11.8mg	119% 13mg	11mg per day for Men 19-50 years
Water	0.48% 18g	0.26% 9.57g	3700g per day for Men 19-50 years

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

• Blanched Almonds have 2.5 times more Vitamin B1 than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.7 times more Vitamin B2 than Blanched Almonds.
• Both Blanched Almonds and Dry Roasted Almonds have similar amounts of Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin E per 14 oz.
• Both Blanched Almonds as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 14 oz.

Comparing minerals per 14 ounces for Blanched Almonds vs Roasted Almonds:

• Blanched Almonds have 1.6 times more Selenium and 6.3 times more Sodium than Dry Roasted Almonds.
• Both Blanched Almonds and Dry Roasted Almonds have similar amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

Both Blanched Almonds and Dry Roasted Almonds have similar amounts of macro-nutrients per 14 oz
• Both Blanched Almonds and Dry Roasted Almonds have similar amounts of Energy, Fat, Saturated Fat, Omega 6, Carbohydrate, Sugars, Fiber and Protein per 14 oz.
• Both Blanched Almonds as well as Dry Roasted Almonds have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 14 oz.