Comparing Nutrients in 5 ounces Blanched Almonds VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Blanched Almonds	Roasted Almonds	Recommended Dietary Allowance
Energy	29% 836kcal	29.2% 848kcal	2900kcal per day for Men 19-50 years
Fat	76.7% 74.4g	76.8% 74.5g	97g per day for Men 19-50 years
Saturated Fat	17.5% 5.6g	18% 5.8g	32g per day for Men 19-50 years
Omega 3	0.35% 0.006g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	103% 17.5g	108% 18.3g	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	23% 29.8g	130g per day for Men 19-50 years
Sugars	9.05% 6.56g	9.5% 6.9g	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	0.02% 0.014g	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	% 0.014g	g per day for Men 19-50 years
Sucrose	% 6.32g	% 6.73g	g per day for Men 19-50 years
Fiber	37% 14g	40.7% 15.5g	38g per day for Men 19-50 years
Protein	54% 30.3g	53% 29.7g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	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	22.6% 0.27mg	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77.5% 1mg	131% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.96mg	32.2% 5.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.9% 0.45mg	9.1% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.5% 0.16mg	15% 0.19mg	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	19.5% 78μg	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	224% 33.7mg	226% 34mg	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	Roasted Almonds	Recommended Dietary Allowance
Calcium	33.5% 335mg	38% 380mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	173% 1.56mg	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	66% 5.3mg	8mg per day for Men 19-50 years
Magnesium	90% 380mg	94% 395mg	420mg per day for Men 19-50 years
Manganese	113% 2.6mg	138% 3.16mg	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	95% 668mg	700mg per day for Men 19-50 years
Potassium	27.5% 934mg	29.7% 1011mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	5.15% 2.83μg	55μg per day for Men 19-50 years
Sodium	1.8% 27mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	38.3% 4.2mg	42.7% 4.7mg	11mg per day for Men 19-50 years
Water	0.17% 6.4g	0.092% 3.4g	3700g per day for Men 19-50 years

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

• Blanched Almonds have 2.5 times more Vitamin B1 than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.7 times more Vitamin B2 than Blanched Almonds.
• Both Blanched Almonds and Dry Roasted Almonds have similar amounts of Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin E per 5 oz.
• Both Blanched Almonds as well as Dry 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 Blanched Almonds vs Roasted Almonds:

• Blanched Almonds have 1.6 times more Selenium and 6.3 times more Sodium than Dry Roasted Almonds.
• Both Blanched Almonds and Dry Roasted Almonds have similar amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

Both Blanched Almonds and Dry Roasted Almonds have similar amounts of macro-nutrients per 5 oz
• Both Blanched Almonds and Dry Roasted Almonds have similar amounts of Energy, Fat, Saturated Fat, Omega 6, Carbohydrate, Sugars, Fiber and Protein per 5 oz.
• Both Blanched Almonds as well as Dry Roasted Almonds have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 5 oz.