Comparing Nutrients in 5 ounces Almonds VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Almonds	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	28.3% 821kcal	29.7% 860kcal	2900kcal per day for Men 19-50 years
Fat	73% 70.8g	80.6% 78.2g	97g per day for Men 19-50 years
Saturated Fat	17% 5.4g	18.6% 5.96g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	103% 17.5g	113% 19g	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	19.3% 25g	130g per day for Men 19-50 years
Sugars	8.5% 6.17g	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	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	% 0.057g	g per day for Men 19-50 years
Sucrose	% 5.6g	% 6.2g	g per day for Men 19-50 years
Fiber	46.6% 17.7g	39% 15g	38g per day for Men 19-50 years
Protein	53.5% 30g	53.7% 30g	56g per day for Men 19-50 years

Vitamins

	Almonds	Oil 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	24.2% 0.29mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	85% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.13mg	32.5% 5.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	6.5% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	13% 0.17mg	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	9.57% 38.3μg	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	245% 37mg	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	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	38% 381mg	41.2% 412mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	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	65.7% 5.26mg	65.2% 5.2mg	8mg per day for Men 19-50 years
Magnesium	91% 383mg	92% 388mg	420mg per day for Men 19-50 years
Manganese	134% 3.1mg	152% 3.5mg	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	94% 661mg	700mg per day for Men 19-50 years
Potassium	30.6% 1039mg	29% 991mg	3400mg per day for Men 19-50 years
Selenium	10.6% 5.8μg	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	40.2% 4.42mg	39.6% 4.35mg	11mg per day for Men 19-50 years
Water	0.17% 6.25g	0.11% 3.97g	3700g per day for Men 19-50 years

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

• Almonds have 2.2 times more Vitamin B1, 1.5 times more Vitamin B2, 2.1 times more Vitamin B5 and 1.6 times more Vitamin B9 than Oil Roasted Almonds.
• Both Almonds and Oil Roasted Almonds have similar amounts of Vitamin B3, Vitamin B6 and Vitamin E per 5 oz.
• Both Almonds as well as Oil Roasted 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 Oil Roasted Almonds:

Both Almonds and Oil Roasted Almonds have similar amounts of minerals per 5 oz
• Both Almonds and Oil Roasted Almonds have similar amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium and Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Almonds have 1.2 times more Carbohydrate than Oil Roasted Almonds.
• Both Almonds and Oil Roasted Almonds have similar amounts of Energy, Fat, Saturated Fat, Omega 6, Sugars, Fiber and Protein per 5 oz.
• Both Almonds as well as Oil Roasted Almonds have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 5 oz.