Comparing Nutrients in 1 pound Blanched Almonds VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Blanched Almonds	Roasted Almonds	Recommended Dietary Allowance
Energy	92% 2676kcal	94% 2712kcal	2900kcal per day for Men 19-50 years
Fat	246% 238g	246% 238g	97g per day for Men 19-50 years
Saturated Fat	56% 18g	58% 18.6g	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	330% 56g	345% 58.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65% 84.7g	73.3% 95g	130g per day for Men 19-50 years
Sugars	29% 21g	30.4% 22g	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	0.063% 0.045g	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	% 0.045g	g per day for Men 19-50 years
Sucrose	% 20.2g	% 21.5g	g per day for Men 19-50 years
Fiber	118% 45g	130% 49.4g	38g per day for Men 19-50 years
Protein	173% 97g	170% 95g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72% 0.87mg	29% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	248% 3.23mg	418% 5.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	99% 16mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.5% 1.42mg	29% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40% 0.52mg	47.5% 0.62mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	55.6% 222μg	62.4% 249μg	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	718% 108mg	723% 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

	Blanched Almonds	Roasted Almonds	Recommended Dietary Allowance
Calcium	107% 1070mg	122% 1216mg	1000mg per day for Men 19-50 years
Copper	518% 4.66mg	554% 5mg	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	211% 17mg	8mg per day for Men 19-50 years
Magnesium	289% 1216mg	301% 1266mg	420mg per day for Men 19-50 years
Manganese	362% 8.32mg	440% 10mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	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	305% 2136mg	700mg per day for Men 19-50 years
Potassium	88% 2989mg	95% 3234mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	16.5% 9.07μg	55μg per day for Men 19-50 years
Sodium	5.75% 86mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	122% 13.5mg	136% 15mg	11mg per day for Men 19-50 years
Water	0.55% 20.5g	0.3% 11g	3700g per day for Men 19-50 years

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

• Blanched Almonds have 2.5 times more Vitamin B1 than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.7 times more Vitamin B2 than Blanched Almonds.
• Both Blanched Almonds and Dry Roasted Almonds have similar amounts of Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin E per 1 lb.
• Both Blanched Almonds as well as Dry Roasted 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 Blanched Almonds vs Roasted Almonds:

• Blanched Almonds have 1.6 times more Selenium and 6.3 times more Sodium than Dry Roasted Almonds.
• Both Blanched Almonds and Dry Roasted Almonds have similar amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

Both Blanched Almonds and Dry Roasted Almonds have similar amounts of macro-nutrients per 1 lb
• Both Blanched Almonds and Dry Roasted Almonds have similar amounts of Energy, Fat, Saturated Fat, Omega 6, Carbohydrate, Sugars, Fiber and Protein per 1 lb.
• Both Blanched Almonds as well as Dry Roasted Almonds have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 1 lb.