Comparing Nutrients in 1 pound Blanched Almonds VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Blanched Almonds	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	92% 2676kcal	95% 2753kcal	2900kcal per day for Men 19-50 years
Fat	246% 238g	258% 250g	97g per day for Men 19-50 years
Saturated Fat	56% 18g	59.6% 19g	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	330% 56g	361% 61.3g	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	61.7% 80g	130g per day for Men 19-50 years
Sugars	29% 21g	28.5% 20.6g	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% 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	% 0.14g	% 0.18g	g per day for Men 19-50 years
Sucrose	% 20.2g	% 20g	g per day for Men 19-50 years
Fiber	118% 45g	125% 47.6g	38g per day for Men 19-50 years
Protein	173% 97g	172% 96g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Oil 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	34.8% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	248% 3.23mg	273% 3.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	99% 16mg	104% 16.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.5% 1.42mg	20.8% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40% 0.52mg	41% 0.54mg	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	30.6% 122μg	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	785% 118mg	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	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	107% 1070mg	132% 1320mg	1000mg per day for Men 19-50 years
Copper	518% 4.66mg	481% 4.33mg	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	209% 16.7mg	8mg per day for Men 19-50 years
Magnesium	289% 1216mg	296% 1243mg	420mg per day for Men 19-50 years
Manganese	362% 8.32mg	485% 11mg	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	302% 2114mg	700mg per day for Men 19-50 years
Potassium	88% 2989mg	93% 3171mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	5.75% 86mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	122% 13.5mg	127% 14mg	11mg per day for Men 19-50 years
Water	0.55% 20.5g	0.34% 12.7g	3700g per day for Men 19-50 years

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

• Blanched Almonds have 2.1 times more Vitamin B1, 1.4 times more Vitamin B5 and 1.8 times more Vitamin B9 than Oil Roasted Almonds.
• Both Blanched Almonds and Oil Roasted Almonds have similar amounts of Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin E per 1 lb.
• Both Blanched Almonds as well as Oil 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 Oil Roasted Almonds:

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

Comparison of macro-nutrients per 1 pound:

Both Blanched Almonds and Oil Roasted Almonds have similar amounts of macro-nutrients per 1 lb
• Both Blanched Almonds and Oil 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 Oil Roasted Almonds have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 1 lb.