Comparing Nutrients in 5 ounces Blanched Almonds VS Carob flour

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Carob flour	5%	2%	93%

Macro Nutrients

	Blanched Almonds	Carob flour	Recommended Dietary Allowance
Energy	29% 836kcal	11% 315kcal	2900kcal per day for Men 19-50 years
Fat	76.7% 74.4g	0.95% 0.92g	97g per day for Men 19-50 years
Saturated Fat	17.5% 5.6g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	0.35% 0.006g	0.35% 0.006g	1.6g per day for Men 19-50 years
Omega 6	103% 17.5g	1.77% 0.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.4% 26.5g	97% 126g	130g per day for Men 19-50 years
Sugars	9.05% 6.56g	96% 69.6g	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	148% 56.4g	38g per day for Men 19-50 years
Protein	54% 30.3g	11.7% 6.55g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Carob flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.6% 0.27mg	6.26% 0.075mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77.5% 1mg	50.3% 0.65mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.96mg	17% 2.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.9% 0.45mg	1.33% 0.067mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.5% 0.16mg	40% 0.52mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	17.4% 69.5μg	10.3% 41μg	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	0.31% 0.28mg	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	224% 33.7mg	5.95% 0.89mg	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

	Blanched Almonds	Carob flour	Recommended Dietary Allowance
Calcium	33.5% 335mg	49.3% 493mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	90% 0.81mg	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	52% 4.17mg	8mg per day for Men 19-50 years
Magnesium	90% 380mg	18.2% 76.5mg	420mg per day for Men 19-50 years
Manganese	113% 2.6mg	31.3% 0.72mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	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	16% 112mg	700mg per day for Men 19-50 years
Potassium	27.5% 934mg	34.5% 1172mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	13.7% 7.5μg	55μg per day for Men 19-50 years
Sodium	1.8% 27mg	3.3% 49.6mg	1500mg per day for Men 19-50 years
Zinc	38.3% 4.2mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	0.17% 6.4g	0.14% 5.07g	3700g per day for Men 19-50 years

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

• Blanched Almonds have 3.6 times more Vitamin B1, 1.5 times more Vitamin B2, 1.8 times more Vitamin B3, 6.7 times more Vitamin B5, 1.7 times more Vitamin B9 and 37.7 times more Vitamin E than Carob flour.
• While Carob flour contains 3.2 times more Vitamin B6 than Blanched Almonds.
• Both Blanched Almonds as well as Carob flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 5 oz.

Comparing minerals per 5 ounces for Blanched Almonds vs Carob flour:

• Blanched Almonds have 1.8 times more Copper, 5 times more Magnesium, 3.6 times more Manganese, 6.1 times more Phosphorus and 3.2 times more Zinc than Carob flour.
• While Carob flour contains 1.5 times more Calcium, 1.3 times more Potassium, 1.7 times more Selenium and 1.8 times more Sodium than Blanched Almonds.
• Both Blanched Almonds and Carob flour have similar amounts of Iron per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Blanched Almonds have 2.7 times more Energy, 80.8 times more Fat, 43.9 times more Saturated Fat, 58.3 times more Omega 6 and 4.6 times more Protein than Carob flour.
• While Carob flour contains 4.8 times more Carbohydrate, 10.6 times more Sugars and 4 times more Fiber than Blanched Almonds.
• Both Blanched Almonds as well as Carob flour have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 5 oz.