Comparing Nutrients in 1 pound Almonds VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Almonds	Blanched Almonds	Recommended Dietary Allowance
Energy	91% 2626kcal	92% 2676kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	246% 238g	97g per day for Men 19-50 years
Saturated Fat	54% 17.2g	56% 18g	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	330% 56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	65% 84.7g	130g per day for Men 19-50 years
Sugars	27.2% 19.7g	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	0.69% 0.5g	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	% 0.77g	% 0.14g	g per day for Men 19-50 years
Sucrose	% 18g	% 20.2g	g per day for Men 19-50 years
Fiber	149% 56.7g	118% 45g	38g per day for Men 19-50 years
Protein	171% 96g	173% 97g	56g per day for Men 19-50 years

Vitamins

	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	77.5% 0.93mg	72% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	397% 5.16mg	248% 3.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.4mg	99% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.7% 2.14mg	28.5% 1.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.62mg	40% 0.52mg	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	55.6% 222μg	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	775% 116mg	718% 108mg	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	Blanched Almonds	Recommended Dietary Allowance
Calcium	122% 1220mg	107% 1070mg	1000mg per day for Men 19-50 years
Copper	520% 4.68mg	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	210% 17mg	186% 15mg	8mg per day for Men 19-50 years
Magnesium	292% 1225mg	289% 1216mg	420mg per day for Men 19-50 years
Manganese	430% 9.9mg	362% 8.32mg	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	312% 2182mg	700mg per day for Men 19-50 years
Potassium	98% 3325mg	88% 2989mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	5.75% 86mg	1500mg per day for Men 19-50 years
Zinc	129% 14mg	122% 13.5mg	11mg per day for Men 19-50 years
Water	0.54% 20g	0.55% 20.5g	3700g per day for Men 19-50 years

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

• Almonds have 1.6 times more Vitamin B2 and 1.5 times more Vitamin B5 than Blanched Almonds.
• Both Almonds and Blanched Almonds have similar amounts of Vitamin B1, Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin E per 1 lb.
• Both Almonds as well as Blanched 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 Almonds vs Blanched Almonds:

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

Comparison of macro-nutrients per 1 pound:

• Almonds have 1.3 times more Fiber than Blanched Almonds.
• Both Almonds and Blanched Almonds have similar amounts of Energy, Fat, Saturated Fat, Omega 6, Carbohydrate, Sugars and Protein per 1 lb.
• Both Almonds as well as Blanched Almonds have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 1 lb.