Comparing Nutrients in 1 pound Almonds VS Carob flour

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

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

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

• Almonds have 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.
• While Carob flour contains 2.7 times more Vitamin B6 than Almonds.
• Both Almonds as well as Carob flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 1 lb.

Comparing minerals per 1 pound for Almonds vs Carob flour:

• Almonds have 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.
• While Carob flour contains 1.3 times more Calcium, 1.3 times more Selenium and 35 times more Sodium than Almonds.
• Both Almonds and Carob flour have similar amounts of Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Almonds have 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.
• While Carob flour contains 4.1 times more Carbohydrate, 11.3 times more Sugars and 3.2 times more Fiber than Almonds.
• Both Almonds as well as Carob flour have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 lb.