Comparing Nutrients in 5 ounces Almond Flour VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Almond Flour	17%	73%	10%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Almond Flour	Roasted Almonds	Recommended Dietary Allowance
Energy	NA	29.2% 848kcal	2900kcal per day for Men 19-50 years
Fat	73.4% 71g	76.8% 74.5g	97g per day for Men 19-50 years
Saturated Fat	NA	18% 5.8g	32g per day for Men 19-50 years
Omega 3	NA	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	NA	108% 18.3g	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% 29.8g	130g per day for Men 19-50 years
Sugars	NA	9.5% 6.9g	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	0.02% 0.014g	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	% 0.014g	g per day for Men 19-50 years
Sucrose	NA	% 6.73g	g per day for Men 19-50 years
Fiber	34.6% 13g	40.7% 15.5g	38g per day for Men 19-50 years
Protein	66.3% 37g	53% 29.7g	56g per day for Men 19-50 years

Vitamins

	Almond Flour	Roasted 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	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	81.6% 1.06mg	131% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.4% 5.67mg	32.2% 5.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	9.1% 0.46mg	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	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	13.4% 53.6μg	19.5% 78μg	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	226% 34mg	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	Roasted Almonds	Recommended Dietary Allowance
Calcium	33% 329mg	38% 380mg	1000mg per day for Men 19-50 years
Copper	154% 1.4mg	173% 1.56mg	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	66% 5.3mg	8mg per day for Men 19-50 years
Magnesium	84.7% 356mg	94% 395mg	420mg per day for Men 19-50 years
Manganese	112% 2.57mg	138% 3.16mg	2.3mg per day for Men 19-50 years
Molybdenum	114% 51μg	NA	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	95% 668mg	700mg per day for Men 19-50 years
Potassium	28% 945mg	29.7% 1011mg	3400mg per day for Men 19-50 years
Selenium	1.9% 1.05μg	5.15% 2.83μg	55μg per day for Men 19-50 years
Sodium	0.084% 1.27mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	36% 3.97mg	42.7% 4.7mg	11mg per day for Men 19-50 years
Water	0.17% 6.12g	0.092% 3.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Almond Flour VS Roasted Almonds per 5 oz

Compare the macro and micronutrient content in 5 oz of Almond Flour versus 5 oz of Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 ounces of Almond Flour have 1.5 times more Vitamin B1 than Roasted Almonds.
• While 5 oz of Dry Roasted Almonds contain 1.6 times more Vitamin B2, 1.4 times more Vitamin B6 and 1.5 times more Vitamin B9 than Almond Flour.
• Both Almond Flour and Roasted Almonds provide similar amounts of Vitamin B3 per five ounces.

Comparing minerals per 5 ounces for Almond Flour vs Roasted Almonds:

• 5 oz of Dry Roasted Almonds contain 2.7 times more Selenium than Almond Flour.
• Both Almond Flour and Roasted Almonds contain similar levels of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc per five ounces.
• 5 ounces of Almond Flour lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Almond Flour have 1.3 times more Protein than Roasted Almonds.
• While 5 oz of Dry Roasted Almonds contain 1.3 times more Carbohydrate than Almond Flour.
• Both Almond Flour and Roasted Almonds offer comparable quantities of Fat and Fiber per five ounces.