Comparing Nutrients in 1 pound Carob flour VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Carob flour	5%	2%	93%
Almonds	14%	72%	14%

Macro Nutrients

	Carob flour	Almonds	Recommended Dietary Allowance
Energy	34.7% 1007kcal	91% 2626kcal	2900kcal per day for Men 19-50 years
Fat	3.04% 2.95g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	1.28% 0.41g	54% 17.2g	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	5.66% 0.96g	329% 56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	310% 403g	75% 98g	130g per day for Men 19-50 years
Sugars	307% 223g	27.2% 19.7g	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	0.69% 0.5g	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	% 0.77g	g per day for Men 19-50 years
Sucrose	NA	% 18g	g per day for Men 19-50 years
Fiber	475% 181g	149% 56.7g	38g per day for Men 19-50 years
Protein	37.4% 21g	171% 96g	56g per day for Men 19-50 years

Vitamins

	Carob flour	Almonds	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	77.5% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	161% 2.1mg	397% 5.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53.8% 8.6mg	103% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.26% 0.21mg	42.7% 2.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	128% 1.66mg	48% 0.62mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	862% 259μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	33% 132μg	50% 200μg	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	1% 0.91mg	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	19% 2.86mg	775% 116mg	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

	Carob flour	Almonds	Recommended Dietary Allowance
Calcium	158% 1579mg	122% 1220mg	1000mg per day for Men 19-50 years
Copper	288% 2.6mg	520% 4.68mg	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	167% 13.3mg	210% 17mg	8mg per day for Men 19-50 years
Magnesium	58.3% 245mg	292% 1225mg	420mg per day for Men 19-50 years
Manganese	100% 2.3mg	430% 9.9mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	457% 205μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	51% 358mg	312% 2182mg	700mg per day for Men 19-50 years
Potassium	110% 3751mg	98% 3325mg	3400mg per day for Men 19-50 years
Selenium	43.7% 24μg	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	10.6% 159mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	38% 4.17mg	129% 14mg	11mg per day for Men 19-50 years
Water	0.44% 16.2g	0.54% 20g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Carob flour vs Almonds:

• Carob flour has 2.7 times more Vitamin B6 than Almonds.
• While Almonds contain 3.9 times more Vitamin B1, 2.5 times more Vitamin B2, 1.9 times more Vitamin B3, 10 times more Vitamin B5, 1.5 times more Vitamin B9 and 40.7 times more Vitamin E than Carob flour.
• Both Carob flour as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 1 lb.

Comparing minerals per 1 pound for Carob flour vs Almonds:

• Carob flour has 1.3 times more Calcium, 1.3 times more Selenium and 35 times more Sodium than Almonds.
• While Almonds contain 1.8 times more Copper, 1.3 times more Iron, 5 times more Magnesium, 4.3 times more Manganese, 6.1 times more Phosphorus and 3.4 times more Zinc than Carob flour.
• Both Carob flour and Almonds have similar amounts of Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Carob flour has 4.1 times more Carbohydrate, 11.3 times more Sugars and 3.2 times more Fiber than Almonds.
• While Almonds contain 2.6 times more Energy, 76.8 times more Fat, 42.2 times more Saturated Fat, 58.1 times more Omega 6 and 4.6 times more Protein than Carob flour.
• Both Carob flour as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 lb.