Comparing Nutrients in 300 calories Almonds VS Blanched Almonds

Weight per 300 calories

• Almonds: 51.8g
• Blanched Almonds: 50.8g

Both foods have similar energy densities which is very high in comparison to other foods.

Which food has more nutrients per 300 calories - Almonds or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	26.7% 26g	27.5% 26.7g	97g per day for Men 19-50 years
Saturated Fat	6.16% 1.97g	6.3% 2g	32g per day for Men 19-50 years
Omega 3	0.097% 0.002g	0.13% 0.002g	1.6g per day for Men 19-50 years
Omega 6	37.6% 6.4g	37% 6.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.6% 11g	7.3% 9.5g	130g per day for Men 19-50 years
Sugars	3.1% 2.25g	3.25% 2.35g	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	0.079% 0.057g	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	% 0.088g	% 0.015g	g per day for Men 19-50 years
Sucrose	% 2.05g	% 2.27g	g per day for Men 19-50 years
Fiber	17% 6.48g	13.2% 5.03g	38g per day for Men 19-50 years
Protein	19.6% 11g	19.4% 11g	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	8.85% 0.11mg	8.1% 0.097mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.4% 0.59mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	11% 1.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.9% 0.24mg	3.2% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.46% 0.071mg	4.5% 0.058mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	98% 29.5μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.7% 22.8μg	6.23% 25μg	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	88.5% 13.3mg	80.5% 12mg	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	14% 139mg	12% 120mg	1000mg per day for Men 19-50 years
Copper	59.4% 0.53mg	58% 0.52mg	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	24% 1.92mg	21% 1.67mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	32.4% 136mg	420mg per day for Men 19-50 years
Manganese	49% 1.13mg	40.6% 0.93mg	2.3mg per day for Men 19-50 years
Molybdenum	52% 23.5μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	35.6% 249mg	35% 245mg	700mg per day for Men 19-50 years
Potassium	11% 380mg	9.86% 335mg	3400mg per day for Men 19-50 years
Selenium	3.86% 2.12μg	2.96% 1.63μg	55μg per day for Men 19-50 years
Sodium	0.035% 0.52mg	0.64% 9.66mg	1500mg per day for Men 19-50 years
Zinc	14.7% 1.6mg	13.7% 1.5mg	11mg per day for Men 19-50 years
Water	0.062% 2.3g	0.062% 2.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Almonds vs Blanched Almonds:

• Almonds have 1.6 times more Vitamin B2, 1.5 times more Vitamin B5 and 1.2 times more Vitamin B6 than Blanched Almonds.
• Both Almonds and Blanched Almonds have similar amounts of Vitamin B1, Vitamin B3, Vitamin B9 and Vitamin E per 300 kcal.
• Both Almonds as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Almonds vs Blanched Almonds:

• Almonds have 1.2 times more Manganese and 1.3 times more Selenium than Blanched Almonds.
• Both Almonds and Blanched Almonds have similar amounts of Calcium, Copper, Iron, Magnesium, Phosphorus, Potassium and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• 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 300 kcal.
• Both Almonds as well as Blanched Almonds have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 300 kcal.