Comparing Nutrients in 300 calories Oil Roasted Almonds VS Almond Flour

Weight per 300 calories

• Oil Roasted Almonds: 49.4g

One of the foods has 0 calories. Comparison per 100 kcal is not possible.

Discover which food has more nutrients per 300 calories - Oil Roasted Almonds or Almond Flour?

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Almond Flour	17%	73%	10%

Macro Nutrients

	Oil Roasted Almonds	Almond Flour	Recommended Dietary Allowance
Energy	10.3% 300kcal	NA	2900kcal per day for Men 19-50 years
Fat	28% 27.3g	NA	97g per day for Men 19-50 years
Saturated Fat	6.5% 2.08g	NA	32g per day for Men 19-50 years
Omega 3	0% 0g	NA	1.6g per day for Men 19-50 years
Omega 6	39.3% 6.7g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	6.72% 8.74g	NA	130g per day for Men 19-50 years
Sugars	3.1% 2.25g	NA	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	NA	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	% 0.02g	NA	g per day for Men 19-50 years
Sucrose	% 2.16g	NA	g per day for Men 19-50 years
Fiber	13.7% 5.2g	NA	38g per day for Men 19-50 years
Protein	18.7% 10.5g	NA	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Almond Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.8% 0.045mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.7% 0.39mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.26% 0.11mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.5% 0.058mg	NA	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	3.34% 13.3μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	85.6% 13mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Almonds	Almond Flour	Recommended Dietary Allowance
Calcium	14.4% 144mg	NA	1000mg per day for Men 19-50 years
Copper	52.4% 0.47mg	NA	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	22.7% 1.8mg	NA	8mg per day for Men 19-50 years
Magnesium	32.2% 135mg	NA	420mg per day for Men 19-50 years
Manganese	53% 1.2mg	NA	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	33% 230mg	NA	700mg per day for Men 19-50 years
Potassium	10% 345mg	NA	3400mg per day for Men 19-50 years
Selenium	3.7% 2.03μg	NA	55μg per day for Men 19-50 years
Sodium	0.033% 0.49mg	NA	1500mg per day for Men 19-50 years
Zinc	13.8% 1.5mg	NA	11mg per day for Men 19-50 years
Water	0.037% 1.4g	NA	3700g per day for Men 19-50 years

Oil Roasted Almonds VS Almond Flour Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Oil Roasted Almonds or Almond Flour?

Lets compare vitamin content per 300 calories of Oil Roasted Almonds vs Almond Flour:

One of the foods have 0 calories. Comparison of vitamins per 300 kcal not possible.

Comparing minerals per 300 calories for Oil Roasted Almonds vs Almond Flour:

One of the foods have 0 calories. Comparison of minerals per 300 kcal not possible.

Comparison of macro-nutrients per 300 calories:

One of the foods have 0 calories. Comparison of macro-nutrients per 300 kcal not possible.