Comparing Nutrients in 1 pound Roasted Almonds VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Roasted Almonds	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	94% 2712kcal	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	58% 18.6g	59.6% 19g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	345% 58.7g	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	73.3% 95g	61.7% 80g	130g per day for Men 19-50 years
Sugars	30.4% 22g	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	0.063% 0.045g	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	% 0.045g	% 0.18g	g per day for Men 19-50 years
Sucrose	% 21.5g	% 20g	g per day for Men 19-50 years
Fiber	130% 49.4g	125% 47.6g	38g per day for Men 19-50 years
Protein	170% 95g	172% 96g	56g per day for Men 19-50 years

Vitamins

	Roasted 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	29% 0.35mg	34.8% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	418% 5.43mg	273% 3.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	104% 16.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.46mg	20.8% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47.5% 0.62mg	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	62.4% 249μg	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	723% 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

	Roasted Almonds	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	122% 1216mg	132% 1320mg	1000mg per day for Men 19-50 years
Copper	554% 5mg	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	211% 17mg	209% 16.7mg	8mg per day for Men 19-50 years
Magnesium	301% 1266mg	296% 1243mg	420mg per day for Men 19-50 years
Manganese	440% 10mg	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	305% 2136mg	302% 2114mg	700mg per day for Men 19-50 years
Potassium	95% 3234mg	93% 3171mg	3400mg per day for Men 19-50 years
Selenium	16.5% 9.07μg	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	136% 15mg	127% 14mg	11mg per day for Men 19-50 years
Water	0.3% 11g	0.34% 12.7g	3700g per day for Men 19-50 years

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

• Dry Roasted Almonds have 1.5 times more Vitamin B2, 1.4 times more Vitamin B5 and 2 times more Vitamin B9 than Oil Roasted Almonds.
• Both Dry Roasted Almonds and Oil Roasted Almonds have similar amounts of Vitamin B1, Vitamin B3, Vitamin B6 and Vitamin E per 1 lb.
• Both Dry Roasted 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 Roasted Almonds vs Oil Roasted Almonds:

• Oil Roasted Almonds contain 2.1 times more Selenium than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Oil 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 Dry Roasted Almonds and Oil Roasted Almonds have similar amounts of macro-nutrients per 1 lb
• Both Dry Roasted Almonds and Oil Roasted Almonds have similar amounts of Energy, Fat, Saturated Fat, Omega 6, Carbohydrate, Sugars, Fiber and Protein per 1 lb.
• Both Dry Roasted Almonds as well as Oil Roasted Almonds have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 1 lb.