Comparing Nutrients in 5 ounces Almond Flour VS Oil Roasted Almonds

Macros Ratio

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

Macro Nutrients

	Almond Flour	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	NA	29.7% 860kcal	2900kcal per day for Men 19-50 years
Fat	73.4% 71g	80.6% 78.2g	97g per day for Men 19-50 years
Saturated Fat	NA	18.6% 5.96g	32g per day for Men 19-50 years
Omega 3	NA	0% 0g	1.6g per day for Men 19-50 years
Omega 6	NA	113% 19g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.7% 23g	19.3% 25g	130g per day for Men 19-50 years
Sugars	NA	8.9% 6.45g	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% 0g	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	% 0.057g	g per day for Men 19-50 years
Sucrose	NA	% 6.2g	g per day for Men 19-50 years
Fiber	34.6% 13g	39% 15g	38g per day for Men 19-50 years
Protein	66.3% 37g	53.7% 30g	56g per day for Men 19-50 years

Vitamins

	Almond Flour	Oil 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	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	81.6% 1.06mg	85% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.4% 5.67mg	32.5% 5.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	6.5% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	13% 0.17mg	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	9.57% 38.3μg	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	245% 37mg	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	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	33% 329mg	41.2% 412mg	1000mg per day for Men 19-50 years
Copper	154% 1.4mg	150% 1.35mg	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	65.2% 5.2mg	8mg per day for Men 19-50 years
Magnesium	84.7% 356mg	92% 388mg	420mg per day for Men 19-50 years
Manganese	112% 2.57mg	152% 3.5mg	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	94% 661mg	700mg per day for Men 19-50 years
Potassium	28% 945mg	29% 991mg	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	39.6% 4.35mg	11mg per day for Men 19-50 years
Water	0.17% 6.12g	0.11% 3.97g	3700g per day for Men 19-50 years

Nutrient Comparison: Almond Flour VS Oil Roasted Almonds per 5 oz

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

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

• 5 ounces of Almond Flour have 1.2 times more Vitamin B1 and 1.4 times more Vitamin B9 than Oil Roasted Almonds.
• Both Almond Flour and Oil Roasted Almonds provide similar amounts of Vitamin B2, Vitamin B3 and Vitamin B6 per five ounces.

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

• 5 oz of Oil Roasted Almonds contain 1.3 times more Calcium, 1.4 times more Manganese and 5.5 times more Selenium than Almond Flour.
• Both Almond Flour and Oil Roasted Almonds contain similar levels of Copper, Iron, Magnesium, 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 1.2 times more Protein than Oil Roasted Almonds.
• Both Almond Flour and Oil Roasted Almonds offer comparable quantities of Fat, Carbohydrate and Fiber per five ounces.