Comparing Nutrients in 5 ounces Roasted Almonds VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Almonds	14%	72%	14%

Macro Nutrients

	Roasted Almonds	Almonds	Recommended Dietary Allowance
Energy	29.2% 848kcal	28.3% 821kcal	2900kcal per day for Men 19-50 years
Fat	76.8% 74.5g	73% 70.8g	97g per day for Men 19-50 years
Saturated Fat	18% 5.8g	17% 5.4g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	0.27% 0.004g	1.6g per day for Men 19-50 years
Omega 6	108% 18.3g	103% 17.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 29.8g	23.5% 30.5g	130g per day for Men 19-50 years
Sugars	9.5% 6.9g	8.5% 6.17g	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	0.02% 0.014g	0.22% 0.16g	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	% 0.014g	% 0.24g	g per day for Men 19-50 years
Sucrose	% 6.73g	% 5.6g	g per day for Men 19-50 years
Fiber	40.7% 15.5g	46.6% 17.7g	38g per day for Men 19-50 years
Protein	53% 29.7g	53.5% 30g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.1% 0.11mg	24.2% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	131% 1.7mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.2% 5.16mg	32% 5.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.1% 0.46mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	15% 0.19mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	269% 80.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	19.5% 78μg	15.6% 62.4μg	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	226% 34mg	242% 36.3mg	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

	Roasted Almonds	Almonds	Recommended Dietary Allowance
Calcium	38% 380mg	38% 381mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	162% 1.46mg	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	66% 5.3mg	65.7% 5.26mg	8mg per day for Men 19-50 years
Magnesium	94% 395mg	91% 383mg	420mg per day for Men 19-50 years
Manganese	138% 3.16mg	134% 3.1mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	143% 64.2μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	95% 668mg	97% 682mg	700mg per day for Men 19-50 years
Potassium	29.7% 1011mg	30.6% 1039mg	3400mg per day for Men 19-50 years
Selenium	5.15% 2.83μg	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	42.7% 4.7mg	40.2% 4.42mg	11mg per day for Men 19-50 years
Water	0.092% 3.4g	0.17% 6.25g	3700g per day for Men 19-50 years

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

• Dry Roasted Almonds have 1.3 times more Vitamin B9 than Almonds.
• While Almonds contain 2.7 times more Vitamin B1 and 1.5 times more Vitamin B5 than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Almonds have similar amounts of Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin E per 5 oz.
• Both Dry Roasted Almonds as well as 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 Roasted Almonds vs Almonds:

• Almonds contain 2.1 times more Selenium than Dry Roasted Almonds.
• Both Dry Roasted Almonds and 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 Dry Roasted Almonds and Almonds have similar amounts of macro-nutrients per 5 oz
• Both Dry Roasted Almonds and Almonds have similar amounts of Energy, Fat, Saturated Fat, Omega 6, Carbohydrate, Sugars, Fiber and Protein per 5 oz.
• Both Dry Roasted Almonds as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 5 oz.