Comparing Nutrients in 5 ounces Almonds VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Almonds	Blanched Almonds	Recommended Dietary Allowance
Energy	28.3% 821kcal	29% 836kcal	2900kcal per day for Men 19-50 years
Fat	73% 70.8g	76.7% 74.4g	97g per day for Men 19-50 years
Saturated Fat	17% 5.4g	17.5% 5.6g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	0.35% 0.006g	1.6g per day for Men 19-50 years
Omega 6	103% 17.5g	103% 17.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.5% 30.5g	20.4% 26.5g	130g per day for Men 19-50 years
Sugars	8.5% 6.17g	9.05% 6.56g	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	0.22% 0.16g	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	% 0.24g	% 0.043g	g per day for Men 19-50 years
Sucrose	% 5.6g	% 6.32g	g per day for Men 19-50 years
Fiber	46.6% 17.7g	37% 14g	38g per day for Men 19-50 years
Protein	53.5% 30g	54% 30.3g	56g per day for Men 19-50 years

Vitamins

	Almonds	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.2% 0.29mg	22.6% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	77.5% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.13mg	31% 4.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	8.9% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	12.5% 0.16mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	269% 80.8μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15.6% 62.4μg	17.4% 69.5μg	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	242% 36.3mg	224% 33.7mg	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	Blanched Almonds	Recommended Dietary Allowance
Calcium	38% 381mg	33.5% 335mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	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	65.7% 5.26mg	58% 4.65mg	8mg per day for Men 19-50 years
Magnesium	91% 383mg	90% 380mg	420mg per day for Men 19-50 years
Manganese	134% 3.1mg	113% 2.6mg	2.3mg per day for Men 19-50 years
Molybdenum	143% 64.2μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	97% 682mg	97% 682mg	700mg per day for Men 19-50 years
Potassium	30.6% 1039mg	27.5% 934mg	3400mg per day for Men 19-50 years
Selenium	10.6% 5.8μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	1.8% 27mg	1500mg per day for Men 19-50 years
Zinc	40.2% 4.42mg	38.3% 4.2mg	11mg per day for Men 19-50 years
Water	0.17% 6.25g	0.17% 6.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Almonds vs Blanched Almonds:

• Almonds have 1.6 times more Vitamin B2 and 1.5 times more Vitamin B5 than Blanched Almonds.
• Both Almonds and Blanched Almonds have similar amounts of Vitamin B1, Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin E per 5 oz.
• Both Almonds as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 5 oz.

Comparing minerals per 5 ounces for Almonds vs Blanched Almonds:

• Almonds have 1.3 times more Selenium than Blanched Almonds.
• While Blanched Almonds contain 19 times more Sodium than Almonds.
• Both Almonds and Blanched Almonds have similar amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Almonds have 1.3 times more Fiber than Blanched Almonds.
• Both Almonds and Blanched Almonds have similar amounts of Energy, Fat, Saturated Fat, Omega 6, Carbohydrate, Sugars and Protein per 5 oz.
• Both Almonds as well as Blanched Almonds have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 5 oz.