Comparing Nutrients in 300 calories Blanched Almonds VS Roasted Almonds

Weight per 300 calories

• Blanched Almonds: 50.8g
• Roasted Almonds: 50.2g

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

Which food has more nutrients per 300 calories - Blanched Almonds or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27.5% 26.7g	27% 26.4g	97g per day for Men 19-50 years
Saturated Fat	6.3% 2g	6.4% 2.05g	32g per day for Men 19-50 years
Omega 3	0.13% 0.002g	0.31% 0.005g	1.6g per day for Men 19-50 years
Omega 6	37% 6.3g	38.2% 6.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.3% 9.5g	8.1% 10.5g	130g per day for Men 19-50 years
Sugars	3.25% 2.35g	3.36% 2.44g	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	0.007% 0.005g	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	% 0.015g	% 0.005g	g per day for Men 19-50 years
Sucrose	% 2.27g	% 2.4g	g per day for Men 19-50 years
Fiber	13.2% 5.03g	14.4% 5.47g	38g per day for Men 19-50 years
Protein	19.4% 11g	18.8% 10.5g	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	8.1% 0.097mg	3.2% 0.039mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.36mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.78mg	11.4% 1.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.2% 0.16mg	3.22% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.5% 0.058mg	5.25% 0.068mg	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	6.23% 25μg	6.9% 27.6μg	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	80.5% 12mg	80% 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

	Blanched Almonds	Roasted Almonds	Recommended Dietary Allowance
Calcium	12% 120mg	13.4% 134mg	1000mg per day for Men 19-50 years
Copper	58% 0.52mg	61.3% 0.55mg	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	21% 1.67mg	23.4% 1.87mg	8mg per day for Men 19-50 years
Magnesium	32.4% 136mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	40.6% 0.93mg	48.7% 1.1mg	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	35% 245mg	33.8% 236mg	700mg per day for Men 19-50 years
Potassium	9.86% 335mg	10.5% 358mg	3400mg per day for Men 19-50 years
Selenium	2.96% 1.63μg	1.82% 1μg	55μg per day for Men 19-50 years
Sodium	0.64% 9.66mg	0.1% 1.5mg	1500mg per day for Men 19-50 years
Zinc	13.7% 1.5mg	15% 1.66mg	11mg per day for Men 19-50 years
Water	0.062% 2.3g	0.033% 1.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories 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 300 kcal.
• 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 300 kcal.

Comparing minerals per 300 calories for Blanched Almonds vs Roasted Almonds:

Both Blanched Almonds and Dry Roasted Almonds have similar amounts of minerals per 300 kcal
• Both Blanched Almonds and Dry Roasted Almonds have similar amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc per 300 kcal.
• Both Blanched Almonds as well as Dry Roasted Almonds have insufficient amounts of Selenium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

Both Blanched Almonds and Dry Roasted Almonds have similar amounts of macro-nutrients per 300 kcal
• Both Blanched Almonds and Dry Roasted Almonds have similar amounts of Energy, Fat, Saturated Fat, Omega 6, Carbohydrate, Sugars, Fiber and Protein per 300 kcal.
• Both Blanched Almonds as well as Dry Roasted Almonds have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 300 kcal.