Comparing Nutrients in 1 pound Almond Flour VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Almond Flour	17%	73%	10%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Almond Flour	Blanched Almonds	Recommended Dietary Allowance
Energy	NA	92% 2676kcal	2900kcal per day for Men 19-50 years
Fat	235% 228g	246% 238g	97g per day for Men 19-50 years
Saturated Fat	NA	56% 18g	32g per day for Men 19-50 years
Omega 3	NA	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	NA	330% 56g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56.5% 73.5g	65% 84.7g	130g per day for Men 19-50 years
Sugars	NA	29% 21g	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% 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	NA	% 0.14g	g per day for Men 19-50 years
Sucrose	NA	% 20.2g	g per day for Men 19-50 years
Fiber	111% 42g	118% 45g	38g per day for Men 19-50 years
Protein	212% 119g	173% 97g	56g per day for Men 19-50 years

Vitamins

	Almond Flour	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42.3% 0.51mg	72% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	261% 3.4mg	248% 3.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	113% 18mg	99% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	28.5% 1.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.45mg	40% 0.52mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	1045% 313μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	43% 171μg	55.6% 222μg	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	718% 108mg	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	Blanched Almonds	Recommended Dietary Allowance
Calcium	105% 1052mg	107% 1070mg	1000mg per day for Men 19-50 years
Copper	491% 4.42mg	518% 4.66mg	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	186% 15mg	8mg per day for Men 19-50 years
Magnesium	271% 1139mg	289% 1216mg	420mg per day for Men 19-50 years
Manganese	357% 8.2mg	362% 8.32mg	2.3mg per day for Men 19-50 years
Molybdenum	364% 164μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	332% 2322mg	312% 2182mg	700mg per day for Men 19-50 years
Potassium	89% 3025mg	88% 2989mg	3400mg per day for Men 19-50 years
Selenium	6.1% 3.37μg	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	0.27% 4.06mg	5.75% 86mg	1500mg per day for Men 19-50 years
Zinc	115% 12.7mg	122% 13.5mg	11mg per day for Men 19-50 years
Water	0.53% 19.6g	0.55% 20.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Almond Flour VS Blanched Almonds per 1 lb

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

Lets compare vitamin content per 1 pound of Almond Flour vs Blanched Almonds:

• 1 lb of Blanched Almonds contains 1.7 times more Vitamin B1 and 1.3 times more Vitamin B9 than Almond Flour.
• Both Almond Flour and Blanched Almonds provide similar amounts of Vitamin B2, Vitamin B3 and Vitamin B6 per one pound.

Comparing minerals per 1 pound for Almond Flour vs Blanched Almonds:

• 1 lb of Blanched Almonds contains 4.3 times more Selenium than Almond Flour.
• Both Almond Flour and Blanched Almonds contain similar levels of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc per one pound.
• 1 pound of Almond Flour lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Almond Flour has 1.2 times more Protein than Blanched Almonds.
• Both Almond Flour and Blanched Almonds offer comparable quantities of Fat, Carbohydrate and Fiber per one pound.