Comparing Nutrients in 7 ounces Almond Flour VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Almond Flour	17%	73%	10%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Almond Flour	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	NA	41.5% 1205kcal	2900kcal per day for Men 19-50 years
Fat	103% 100g	113% 109g	97g per day for Men 19-50 years
Saturated Fat	NA	26% 8.35g	32g per day for Men 19-50 years
Omega 3	NA	0% 0g	1.6g per day for Men 19-50 years
Omega 6	NA	158% 27g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24.7% 32g	27% 35g	130g per day for Men 19-50 years
Sugars	NA	12.5% 9.03g	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% 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	NA	% 0.079g	g per day for Men 19-50 years
Sucrose	NA	% 8.7g	g per day for Men 19-50 years
Fiber	48.4% 18.4g	55% 21g	38g per day for Men 19-50 years
Protein	93% 52g	75.2% 42g	56g per day for Men 19-50 years

Vitamins

	Almond Flour	Oil 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	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	114% 1.5mg	119% 1.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49.6% 7.94mg	45.5% 7.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	9.1% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.3% 0.2mg	18% 0.23mg	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	13.4% 53.6μg	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	344% 51.5mg	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	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	46% 460mg	57.7% 577mg	1000mg per day for Men 19-50 years
Copper	215% 1.93mg	211% 1.9mg	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	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	119% 498mg	129% 544mg	420mg per day for Men 19-50 years
Manganese	156% 3.6mg	212% 4.9mg	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	132% 925mg	700mg per day for Men 19-50 years
Potassium	39% 1324mg	40.8% 1387mg	3400mg per day for Men 19-50 years
Selenium	2.68% 1.47μg	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	0.12% 1.77mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	50.5% 5.56mg	55.4% 6.1mg	11mg per day for Men 19-50 years
Water	0.23% 8.57g	0.15% 5.56g	3700g per day for Men 19-50 years

Nutrient Comparison: Almond Flour VS Oil Roasted Almonds per 7 oz

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

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

• 7 ounces of Almond Flour have 1.2 times more Vitamin B1 and 1.4 times more Vitamin B9 than Oil Roasted Almonds.
• Both Almond Flour and Oil Roasted Almonds provide similar amounts of Vitamin B2, Vitamin B3 and Vitamin B6 per seven ounces.

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

• 7 oz of Oil Roasted Almonds contain 1.3 times more Calcium, 1.4 times more Manganese and 5.5 times more Selenium than Almond Flour.
• Both Almond Flour and Oil Roasted Almonds contain similar levels of Copper, Iron, Magnesium, 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 1.2 times more Protein than Oil Roasted Almonds.
• Both Almond Flour and Oil Roasted Almonds offer comparable quantities of Fat, Carbohydrate and Fiber per seven ounces.