Comparing Nutrients in 14 ounces Oil Roasted Almonds VS Carob flour

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Carob flour	5%	2%	93%

Macro Nutrients

	Oil Roasted Almonds	Carob flour	Recommended Dietary Allowance
Energy	83% 2409kcal	30.4% 881kcal	2900kcal per day for Men 19-50 years
Fat	226% 219g	2.66% 2.58g	97g per day for Men 19-50 years
Saturated Fat	52% 16.7g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	316% 53.7g	4.95% 0.84g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54% 70g	271% 353g	130g per day for Men 19-50 years
Sugars	25% 18g	269% 195g	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	NA	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	% 0.16g	NA	g per day for Men 19-50 years
Sucrose	% 17.4g	NA	g per day for Men 19-50 years
Fiber	110% 41.7g	416% 158g	38g per day for Men 19-50 years
Protein	150% 84.3g	32.7% 18.3g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Carob flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.4% 0.37mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	238% 3.1mg	141% 1.83mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	91% 14.5mg	47% 7.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.91mg	3.73% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36% 0.47mg	112% 1.45mg	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	26.8% 107μg	28.8% 115μg	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	0.88% 0.79mg	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	687% 103mg	16.7% 2.5mg	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

	Oil Roasted Almonds	Carob flour	Recommended Dietary Allowance
Calcium	115% 1155mg	138% 1381mg	1000mg per day for Men 19-50 years
Copper	421% 3.8mg	252% 2.27mg	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	183% 14.6mg	146% 11.7mg	8mg per day for Men 19-50 years
Magnesium	259% 1087mg	51% 214mg	420mg per day for Men 19-50 years
Manganese	425% 9.76mg	87.7% 2mg	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	264% 1850mg	44.8% 314mg	700mg per day for Men 19-50 years
Potassium	81.6% 2774mg	97% 3282mg	3400mg per day for Men 19-50 years
Selenium	29.6% 16.3μg	38.2% 21μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	9.26% 139mg	1500mg per day for Men 19-50 years
Zinc	111% 12mg	33% 3.65mg	11mg per day for Men 19-50 years
Water	0.3% 11g	0.38% 14.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Carob flour per 14 oz

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

Lets compare vitamin content per 14 ounces of Oil Roasted Almonds vs Carob flour:

• 14 ounces of Oil Roasted Almonds have 1.7 times more Vitamin B1, 1.7 times more Vitamin B2, 1.9 times more Vitamin B3, 4.9 times more Vitamin B5 and 41.2 times more Vitamin E than Carob flour.
• While 14 oz of Carob flour contain 3.1 times more Vitamin B6 than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Carob flour provide similar amounts of Vitamin B9 per 14 ounces.
• 14 ounces of Carob flour have insufficient amounts of Vitamin B5
• Both Oil Roasted Almonds as well as Carob flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Oil Roasted Almonds vs Carob flour:

• 14 ounces of Oil Roasted Almonds have 1.7 times more Copper, 1.3 times more Iron, 5.1 times more Magnesium, 4.8 times more Manganese, 5.9 times more Phosphorus and 3.3 times more Zinc than Carob flour.
• While 14 oz of Carob flour contain 1.3 times more Selenium and 35 times more Sodium than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Carob flour contain similar levels of Calcium and Potassium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Oil Roasted Almonds have 2.7 times more Energy, 84.9 times more Fat, 46.8 times more Saturated Fat, 63.8 times more Omega 6 and 4.6 times more Protein than Carob flour.
• While 14 oz of Carob flour contain 5 times more Carbohydrate, 10.8 times more Sugars and 3.8 times more Fiber than Oil Roasted Almonds.
• 14 ounces of Carob flour provide inadequate amounts of Omega 6
• Both Oil Roasted Almonds as well as Carob flour provide inadequate amounts of Omega 3 in 14 ounces.