Comparing Nutrients in 1 kilogram 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	206% 5980kcal	2900kcal per day for Men 19-50 years
Fat	518% 502g	542% 525g	97g per day for Men 19-50 years
Saturated Fat	NA	128% 41g	32g per day for Men 19-50 years
Omega 3	NA	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	NA	761% 129g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	125% 162g	162% 210g	130g per day for Men 19-50 years
Sugars	NA	67% 48.6g	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	0.14% 0.1g	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	% 0.1g	g per day for Men 19-50 years
Sucrose	NA	% 47.5g	g per day for Men 19-50 years
Fiber	244% 93g	287% 109g	38g per day for Men 19-50 years
Protein	468% 262g	374% 210g	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	93% 1.12mg	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	575% 7.5mg	921% 12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	250% 40mg	227% 36.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	64.2% 3.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77% 1mg	105% 1.36mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	2303% 691μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	95% 378μg	138% 550μg	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	1593% 239mg	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	232% 2320mg	268% 2680mg	1000mg per day for Men 19-50 years
Copper	1083% 9.75mg	1221% 11mg	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	403% 32.2mg	466% 37.3mg	8mg per day for Men 19-50 years
Magnesium	598% 2510mg	664% 2790mg	420mg per day for Men 19-50 years
Manganese	787% 18mg	970% 22.3mg	2.3mg per day for Men 19-50 years
Molybdenum	802% 361μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	731% 5120mg	673% 4710mg	700mg per day for Men 19-50 years
Potassium	196% 6670mg	210% 7130mg	3400mg per day for Men 19-50 years
Selenium	13.5% 7.4μg	36.4% 20μg	55μg per day for Men 19-50 years
Sodium	0.6% 8.94mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	255% 28mg	301% 33mg	11mg per day for Men 19-50 years
Water	1.17% 43.2g	0.65% 24g	3700g per day for Men 19-50 years

Nutrient Comparison: Almond Flour VS Roasted Almonds per 1 kg

Compare the macro and micronutrient content in 1 kg of Almond Flour versus 1 kg of Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Almond Flour vs Roasted Almonds:

• 1 kilogram of Almond Flour has 1.5 times more Vitamin B1 than Roasted Almonds.
• While 1 kg of Dry Roasted Almonds contains 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 one kilogram.

Comparing minerals per 1 kilogram for Almond Flour vs Roasted Almonds:

• 1 kg of Dry Roasted Almonds contains 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 one kilogram.
• 1 kilogram of Almond Flour lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Almond Flour has 1.3 times more Protein than Roasted Almonds.
• While 1 kg of Dry Roasted Almonds contains 1.3 times more Carbohydrate than Almond Flour.
• Both Almond Flour and Roasted Almonds offer comparable quantities of Fat and Fiber per one kilogram.