Comparing Nutrients in 5 ounces Almond Flour VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Almond Flour	17%	73%	10%
Almonds	14%	72%	14%

Macro Nutrients

	Almond Flour	Almonds	Recommended Dietary Allowance
Energy	NA	28.3% 821kcal	2900kcal per day for Men 19-50 years
Fat	73.4% 71g	73% 70.8g	97g per day for Men 19-50 years
Saturated Fat	NA	17% 5.4g	32g per day for Men 19-50 years
Omega 3	NA	0.27% 0.004g	1.6g per day for Men 19-50 years
Omega 6	NA	103% 17.5g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.7% 23g	23.5% 30.5g	130g per day for Men 19-50 years
Sugars	NA	8.5% 6.17g	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	NA	0.22% 0.16g	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	NA	% 0.24g	g per day for Men 19-50 years
Sucrose	NA	% 5.6g	g per day for Men 19-50 years
Fiber	34.6% 13g	46.6% 17.7g	38g per day for Men 19-50 years
Protein	66.3% 37g	53.5% 30g	56g per day for Men 19-50 years

Vitamins

	Almond Flour	Almonds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.2% 0.16mg	24.2% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	81.6% 1.06mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.4% 5.67mg	32% 5.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	15% 0.19mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	326% 98μg	269% 80.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	13.4% 53.6μg	15.6% 62.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	242% 36.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almond Flour	Almonds	Recommended Dietary Allowance
Calcium	33% 329mg	38% 381mg	1000mg per day for Men 19-50 years
Copper	154% 1.4mg	162% 1.46mg	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	57% 4.56mg	65.7% 5.26mg	8mg per day for Men 19-50 years
Magnesium	84.7% 356mg	91% 383mg	420mg per day for Men 19-50 years
Manganese	112% 2.57mg	134% 3.1mg	2.3mg per day for Men 19-50 years
Molybdenum	114% 51μg	143% 64.2μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	104% 726mg	97% 682mg	700mg per day for Men 19-50 years
Potassium	28% 945mg	30.6% 1039mg	3400mg per day for Men 19-50 years
Selenium	1.9% 1.05μg	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	0.084% 1.27mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	36% 3.97mg	40.2% 4.42mg	11mg per day for Men 19-50 years
Water	0.17% 6.12g	0.17% 6.25g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Almond Flour vs Almonds:

• Almond Flour has 1.2 times more Vitamin B7 than Almonds.
• While Almonds contain 1.8 times more Vitamin B1, 1.5 times more Vitamin B2 and 1.4 times more Vitamin B6 than Almond Flour.
• Both Almond Flour and Almonds have similar amounts of Vitamin B3 and Vitamin B9 per 5 oz.

Comparing minerals per 5 ounces for Almond Flour vs Almonds:

• Almonds contain 1.3 times more Molybdenum and 5.5 times more Selenium than Almond Flour.
• Both Almond Flour and Almonds have similar amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Almond Flour has 1.2 times more Protein than Almonds.
• While Almonds contain 1.3 times more Carbohydrate and 1.3 times more Fiber than Almond Flour.
• Both Almond Flour and Almonds have similar amounts of Fat per 5 oz.
• Both Almond Flour as well as Almonds have insufficient amounts of Glucose and Sucrose in 5 oz.