Comparing Nutrients in 5 ounces Blanched Almonds VS Almond Flour

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Almond Flour	17%	73%	10%

Macro Nutrients

	Blanched Almonds	Almond Flour	Recommended Dietary Allowance
Energy	29% 836kcal	NA	2900kcal per day for Men 19-50 years
Fat	76.7% 74.4g	73.4% 71g	97g per day for Men 19-50 years
Saturated Fat	17.5% 5.6g	NA	32g per day for Men 19-50 years
Omega 3	0.35% 0.006g	NA	1.6g per day for Men 19-50 years
Omega 6	103% 17.5g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	20.4% 26.5g	17.7% 23g	130g per day for Men 19-50 years
Sugars	9.05% 6.56g	NA	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% 0g	NA	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	% 0.043g	NA	g per day for Men 19-50 years
Sucrose	% 6.32g	NA	g per day for Men 19-50 years
Fiber	37% 14g	34.6% 13g	38g per day for Men 19-50 years
Protein	54% 30.3g	66.3% 37g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Almond Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.6% 0.27mg	13.2% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77.5% 1mg	81.6% 1.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.96mg	35.4% 5.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.9% 0.45mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.5% 0.16mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	326% 98μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	17.4% 69.5μg	13.4% 53.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	224% 33.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Almond Flour	Recommended Dietary Allowance
Calcium	33.5% 335mg	33% 329mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	154% 1.4mg	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	58% 4.65mg	57% 4.56mg	8mg per day for Men 19-50 years
Magnesium	90% 380mg	84.7% 356mg	420mg per day for Men 19-50 years
Manganese	113% 2.6mg	112% 2.57mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	114% 51μg	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	104% 726mg	700mg per day for Men 19-50 years
Potassium	27.5% 934mg	28% 945mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	1.9% 1.05μg	55μg per day for Men 19-50 years
Sodium	1.8% 27mg	0.084% 1.27mg	1500mg per day for Men 19-50 years
Zinc	38.3% 4.2mg	36% 3.97mg	11mg per day for Men 19-50 years
Water	0.17% 6.4g	0.17% 6.12g	3700g per day for Men 19-50 years

Nutrient Comparison: Blanched Almonds VS Almond Flour per 5 oz

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

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

• 5 ounces of Blanched Almonds have 1.7 times more Vitamin B1 and 1.3 times more Vitamin B9 than Almond Flour.
• Both Blanched Almonds and Almond Flour provide similar amounts of Vitamin B2, Vitamin B3 and Vitamin B6 per five ounces.

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

• 5 ounces of Blanched Almonds have 4.3 times more Selenium than Almond Flour.
• Both Blanched Almonds and Almond Flour 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:

• Both Blanched Almonds and Almond Flour have similar amounts of macro-nutrients per 5 oz
• Both Blanched Almonds and Almond Flour offer comparable quantities of Fat, Carbohydrate, Fiber and Protein per five ounces.