Comparing Nutrients in 7 ounces Almonds VS Roasted Almonds

Macros Ratio

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

Macro Nutrients

	Almonds	Roasted Almonds	Recommended Dietary Allowance
Energy	39.6% 1149kcal	41% 1187kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	107% 104g	97g per day for Men 19-50 years
Saturated Fat	23.6% 7.54g	25.4% 8.12g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	144% 24.5g	151% 25.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33% 42.8g	32% 41.7g	130g per day for Men 19-50 years
Sugars	12% 8.63g	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	0.3% 0.22g	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	% 0.34g	% 0.02g	g per day for Men 19-50 years
Sucrose	% 7.84g	% 9.43g	g per day for Men 19-50 years
Fiber	65.3% 25g	57% 21.6g	38g per day for Men 19-50 years
Protein	75% 42g	74.3% 41.6g	56g per day for Men 19-50 years

Vitamins

	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	34% 0.41mg	12.7% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	174% 2.26mg	183% 2.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.18mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.7% 0.93mg	12.7% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	20.8% 0.27mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	377% 113μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	22% 87.3μg	27.3% 109μg	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	339% 51mg	316% 47.4mg	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

	Almonds	Roasted Almonds	Recommended Dietary Allowance
Calcium	53.4% 534mg	53% 532mg	1000mg per day for Men 19-50 years
Copper	227% 2.05mg	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	92% 7.36mg	93% 7.4mg	8mg per day for Men 19-50 years
Magnesium	128% 536mg	132% 554mg	420mg per day for Men 19-50 years
Manganese	188% 4.32mg	193% 4.43mg	2.3mg per day for Men 19-50 years
Molybdenum	200% 90μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	136% 955mg	134% 935mg	700mg per day for Men 19-50 years
Potassium	42.8% 1455mg	41.6% 1415mg	3400mg per day for Men 19-50 years
Selenium	14.8% 8.14μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	56.3% 6.2mg	59.7% 6.57mg	11mg per day for Men 19-50 years
Water	0.24% 8.75g	0.13% 4.8g	3700g per day for Men 19-50 years

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

• Almonds have 2.7 times more Vitamin B1 and 1.5 times more Vitamin B5 than Dry Roasted Almonds.
• Both Almonds and Dry Roasted Almonds have similar amounts of Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin E per 7 oz.
• Both Almonds as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 7 oz.

Comparing minerals per 7 ounces for Almonds vs Roasted Almonds:

• Almonds have 2.1 times more Selenium than Dry Roasted Almonds.
• Both Almonds and Dry Roasted Almonds have similar amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

Both Almonds and Dry Roasted Almonds have similar amounts of macro-nutrients per 7 oz
• Both Almonds and Dry Roasted Almonds have similar amounts of Energy, Fat, Saturated Fat, Omega 6, Carbohydrate, Sugars, Fiber and Protein per 7 oz.
• Both Almonds as well as Dry Roasted Almonds have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 7 oz.