Comparing Nutrients in 1 kilogram Oil Roasted Almonds VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Oil Roasted Almonds	Blanched Almonds	Recommended Dietary Allowance
Energy	209% 6070kcal	203% 5900kcal	2900kcal per day for Men 19-50 years
Fat	569% 552g	541% 525g	97g per day for Men 19-50 years
Saturated Fat	132% 42g	124% 39.5g	32g per day for Men 19-50 years
Omega 3	0% 0g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	795% 135g	727% 124g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	136% 177g	144% 187g	130g per day for Men 19-50 years
Sugars	62.8% 45.5g	64% 46.3g	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% 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	% 0.4g	% 0.3g	g per day for Men 19-50 years
Sucrose	% 43.8g	% 44.6g	g per day for Men 19-50 years
Fiber	276% 105g	261% 99g	38g per day for Men 19-50 years
Protein	379% 212g	382% 214g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted 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	76.7% 0.92mg	159% 1.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	601% 7.8mg	547% 7.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	229% 36.7mg	219% 35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46% 2.3mg	62.8% 3.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	91% 1.18mg	88.5% 1.15mg	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	67.5% 270μg	123% 490μg	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	1731% 260mg	1583% 238mg	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	Blanched Almonds	Recommended Dietary Allowance
Calcium	291% 2910mg	236% 2360mg	1000mg per day for Men 19-50 years
Copper	1061% 9.55mg	1141% 10.3mg	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	460% 36.8mg	410% 32.8mg	8mg per day for Men 19-50 years
Magnesium	652% 2740mg	638% 2680mg	420mg per day for Men 19-50 years
Manganese	1070% 24.6mg	798% 18.4mg	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	666% 4660mg	687% 4810mg	700mg per day for Men 19-50 years
Potassium	206% 6990mg	194% 6590mg	3400mg per day for Men 19-50 years
Selenium	74.5% 41μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	12.7% 190mg	1500mg per day for Men 19-50 years
Zinc	279% 30.7mg	270% 29.7mg	11mg per day for Men 19-50 years
Water	0.76% 28g	1.2% 45g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Oil Roasted Almonds vs Blanched Almonds:

• Blanched Almonds contain 2.1 times more Vitamin B1, 1.4 times more Vitamin B5 and 1.8 times more Vitamin B9 than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Blanched Almonds have similar amounts of Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin E per 1 kg.
• Both Oil Roasted Almonds as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 1 kg.

Comparing minerals per 1 kilogram for Oil Roasted Almonds vs Blanched Almonds:

• Oil Roasted Almonds have 1.2 times more Calcium, 1.3 times more Manganese and 1.3 times more Selenium than Blanched Almonds.
• While Blanched Almonds contain 19 times more Sodium than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Blanched Almonds have similar amounts of Copper, Iron, Magnesium, Phosphorus, Potassium and Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

Both Oil Roasted Almonds and Blanched Almonds have similar amounts of macro-nutrients per 1 kg
• Both Oil Roasted Almonds and Blanched Almonds have similar amounts of Energy, Fat, Saturated Fat, Omega 6, Carbohydrate, Sugars, Fiber and Protein per 1 kg.
• Both Oil Roasted Almonds as well as Blanched Almonds have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 1 kg.