Comparing Nutrients in 7 ounces Almond Flour VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Almond Flour	17%	73%	10%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Almond Flour	Roasted Almonds	Recommended Dietary Allowance
Energy	NA	41% 1187kcal	2900kcal per day for Men 19-50 years
Fat	103% 100g	107% 104g	97g per day for Men 19-50 years
Saturated Fat	NA	25.4% 8.12g	32g per day for Men 19-50 years
Omega 3	NA	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	NA	151% 25.7g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24.7% 32g	32% 41.7g	130g per day for Men 19-50 years
Sugars	NA	13.3% 9.64g	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	NA	0.027% 0.02g	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	NA	% 0.02g	g per day for Men 19-50 years
Sucrose	NA	% 9.43g	g per day for Men 19-50 years
Fiber	48.4% 18.4g	57% 21.6g	38g per day for Men 19-50 years
Protein	93% 52g	74.3% 41.6g	56g per day for Men 19-50 years

Vitamins

	Almond Flour	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.5% 0.22mg	12.7% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	114% 1.5mg	183% 2.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49.6% 7.94mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	12.7% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.3% 0.2mg	20.8% 0.27mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	457% 137μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	18.8% 75μg	27.3% 109μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	316% 47.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almond Flour	Roasted Almonds	Recommended Dietary Allowance
Calcium	46% 460mg	53% 532mg	1000mg per day for Men 19-50 years
Copper	215% 1.93mg	242% 2.2mg	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	80% 6.4mg	93% 7.4mg	8mg per day for Men 19-50 years
Magnesium	119% 498mg	132% 554mg	420mg per day for Men 19-50 years
Manganese	156% 3.6mg	193% 4.43mg	2.3mg per day for Men 19-50 years
Molybdenum	159% 71.6μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	145% 1016mg	134% 935mg	700mg per day for Men 19-50 years
Potassium	39% 1324mg	41.6% 1415mg	3400mg per day for Men 19-50 years
Selenium	2.68% 1.47μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	0.12% 1.77mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	50.5% 5.56mg	59.7% 6.57mg	11mg per day for Men 19-50 years
Water	0.23% 8.57g	0.13% 4.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Almond Flour VS Roasted Almonds per 7 oz

Compare the macro and micronutrient content in 7 oz of Almond Flour versus 7 oz of Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Almond Flour vs Roasted Almonds:

• 7 ounces of Almond Flour have 1.5 times more Vitamin B1 than Roasted Almonds.
• While 7 oz of Dry Roasted Almonds contain 1.6 times more Vitamin B2, 1.4 times more Vitamin B6 and 1.5 times more Vitamin B9 than Almond Flour.
• Both Almond Flour and Roasted Almonds provide similar amounts of Vitamin B3 per seven ounces.

Comparing minerals per 7 ounces for Almond Flour vs Roasted Almonds:

• 7 oz of Dry Roasted Almonds contain 2.7 times more Selenium than Almond Flour.
• Both Almond Flour and Roasted Almonds contain similar levels of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc per seven ounces.
• 7 ounces of Almond Flour lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Almond Flour have 1.3 times more Protein than Roasted Almonds.
• While 7 oz of Dry Roasted Almonds contain 1.3 times more Carbohydrate than Almond Flour.
• Both Almond Flour and Roasted Almonds offer comparable quantities of Fat and Fiber per seven ounces.