Comparing Nutrients in 1 pound Blanched Almonds VS Almond Flour

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Blanched Almonds	Almond Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72% 0.87mg	42.3% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	248% 3.23mg	261% 3.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	99% 16mg	113% 18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.5% 1.42mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40% 0.52mg	35% 0.45mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	1045% 313μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	55.6% 222μg	43% 171μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	718% 108mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Almond Flour	Recommended Dietary Allowance
Calcium	107% 1070mg	105% 1052mg	1000mg per day for Men 19-50 years
Copper	518% 4.66mg	491% 4.42mg	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	186% 15mg	183% 14.6mg	8mg per day for Men 19-50 years
Magnesium	289% 1216mg	271% 1139mg	420mg per day for Men 19-50 years
Manganese	362% 8.32mg	357% 8.2mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	364% 164μg	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	332% 2322mg	700mg per day for Men 19-50 years
Potassium	88% 2989mg	89% 3025mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	6.1% 3.37μg	55μg per day for Men 19-50 years
Sodium	5.75% 86mg	0.27% 4.06mg	1500mg per day for Men 19-50 years
Zinc	122% 13.5mg	115% 12.7mg	11mg per day for Men 19-50 years
Water	0.55% 20.5g	0.53% 19.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Blanched Almonds VS Almond Flour per 1 lb

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

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

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

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

• 1 pound of Blanched Almonds has 4.3 times more Selenium than Almond Flour.
• Both Blanched Almonds and Almond Flour 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:

• Both Blanched Almonds and Almond Flour have similar amounts of macro-nutrients per 1 lb
• Both Blanched Almonds and Almond Flour offer comparable quantities of Fat, Carbohydrate, Fiber and Protein per one pound.