Comparing Nutrients in 5 ounces Blanched Almonds VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Blanched Almonds	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	29% 836kcal	29.7% 860kcal	2900kcal per day for Men 19-50 years
Fat	76.7% 74.4g	80.6% 78.2g	97g per day for Men 19-50 years
Saturated Fat	17.5% 5.6g	18.6% 5.96g	32g per day for Men 19-50 years
Omega 3	0.35% 0.006g	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	20.4% 26.5g	19.3% 25g	130g per day for Men 19-50 years
Sugars	9.05% 6.56g	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% 0g	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	% 0.043g	% 0.057g	g per day for Men 19-50 years
Sucrose	% 6.32g	% 6.2g	g per day for Men 19-50 years
Fiber	37% 14g	39% 15g	38g per day for Men 19-50 years
Protein	54% 30.3g	53.7% 30g	56g per day for Men 19-50 years

Vitamins

	Blanched 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	22.6% 0.27mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77.5% 1mg	85% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.96mg	32.5% 5.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.9% 0.45mg	6.5% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.5% 0.16mg	13% 0.17mg	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	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	224% 33.7mg	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

	Blanched Almonds	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	33.5% 335mg	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	58% 4.65mg	65.2% 5.2mg	8mg per day for Men 19-50 years
Magnesium	90% 380mg	92% 388mg	420mg per day for Men 19-50 years
Manganese	113% 2.6mg	152% 3.5mg	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	94% 661mg	700mg per day for Men 19-50 years
Potassium	27.5% 934mg	29% 991mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	1.8% 27mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	38.3% 4.2mg	39.6% 4.35mg	11mg per day for Men 19-50 years
Water	0.17% 6.4g	0.11% 3.97g	3700g per day for Men 19-50 years

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

• Blanched Almonds have 2.1 times more Vitamin B1, 1.4 times more Vitamin B5 and 1.8 times more Vitamin B9 than Oil Roasted Almonds.
• Both Blanched Almonds and Oil Roasted Almonds have similar amounts of Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin E per 5 oz.
• Both Blanched 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 Blanched Almonds vs Oil Roasted Almonds:

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

Comparison of macro-nutrients per 5 ounces:

Both Blanched Almonds and Oil Roasted Almonds have similar amounts of macro-nutrients per 5 oz
• Both Blanched Almonds and Oil 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 Oil Roasted Almonds have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 5 oz.