Comparing Nutrients in 500 calories Almonds VS Roasted Almonds

Weight per 500 calories

• Almonds: 86.4g
• Roasted Almonds: 83.6g

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

Which food has more nutrients per 500 calories - Almonds or Roasted Almonds?

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Almonds	Roasted Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44.5% 43g	45.3% 44g	97g per day for Men 19-50 years
Saturated Fat	10.3% 3.3g	10.7% 3.42g	32g per day for Men 19-50 years
Omega 3	0.16% 0.003g	0.52% 0.008g	1.6g per day for Men 19-50 years
Omega 6	62.6% 10.6g	63.7% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.3% 18.6g	13.5% 17.6g	130g per day for Men 19-50 years
Sugars	5.2% 3.76g	5.6% 4.06g	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	0.13% 0.095g	0.012% 0.008g	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	% 0.15g	% 0.008g	g per day for Men 19-50 years
Sucrose	% 3.4g	% 3.97g	g per day for Men 19-50 years
Fiber	28.4% 10.8g	24% 9.1g	38g per day for Men 19-50 years
Protein	32.6% 18.3g	31.3% 17.5g	56g per day for Men 19-50 years

Vitamins

	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	14.8% 0.18mg	5.37% 0.064mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75.6% 0.98mg	77% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.5% 3.12mg	19% 3.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.13% 0.41mg	5.37% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.1% 0.12mg	8.75% 0.11mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	164% 49.2μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.5% 38μg	11.5% 46μg	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	148% 22mg	133% 20mg	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	Roasted Almonds	Recommended Dietary Allowance
Calcium	23.2% 232mg	22.4% 224mg	1000mg per day for Men 19-50 years
Copper	99% 0.89mg	102% 0.92mg	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	40% 3.2mg	39% 3.1mg	8mg per day for Men 19-50 years
Magnesium	55.5% 233mg	55.5% 233mg	420mg per day for Men 19-50 years
Manganese	82% 1.9mg	81% 1.87mg	2.3mg per day for Men 19-50 years
Molybdenum	87% 39μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	59.3% 415mg	56.3% 394mg	700mg per day for Men 19-50 years
Potassium	18.6% 633mg	17.5% 596mg	3400mg per day for Men 19-50 years
Selenium	6.44% 3.54μg	3.04% 1.67μg	55μg per day for Men 19-50 years
Sodium	0.058% 0.86mg	0.17% 2.5mg	1500mg per day for Men 19-50 years
Zinc	24.5% 2.7mg	25% 2.77mg	11mg per day for Men 19-50 years
Water	0.1% 3.8g	0.054% 2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Almonds vs Roasted Almonds:

• Almonds have 2.7 times more Vitamin B1 and 1.5 times more Vitamin B5 than Dry Roasted Almonds.
• Both Almonds and Dry Roasted Almonds have similar amounts of Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin E per 500 kcal.
• Both Almonds as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Almonds vs Roasted Almonds:

• Almonds have 2.1 times more Selenium than Dry Roasted Almonds.
• Both Almonds and Dry Roasted Almonds have similar amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Both Almonds and Dry Roasted Almonds have similar amounts of macro-nutrients per 500 kcal
• Both Almonds and Dry Roasted Almonds have similar amounts of Energy, Fat, Saturated Fat, Omega 6, Carbohydrate, Sugars, Fiber and Protein per 500 kcal.
• Both Almonds as well as Dry Roasted Almonds have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 500 kcal.