Comparing Nutrients in 7 ounces Blanched Almonds VS Almond Flour

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Almond Flour	17%	73%	10%

Macro Nutrients

	Blanched Almonds	Almond Flour	Recommended Dietary Allowance
Energy	40.4% 1171kcal	NA	2900kcal per day for Men 19-50 years
Fat	107% 104g	103% 100g	97g per day for Men 19-50 years
Saturated Fat	24.5% 7.84g	NA	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	NA	1.6g per day for Men 19-50 years
Omega 6	144% 24.5g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	28.5% 37g	24.7% 32g	130g per day for Men 19-50 years
Sugars	12.7% 9.2g	NA	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	NA	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	% 0.06g	NA	g per day for Men 19-50 years
Sucrose	% 8.85g	NA	g per day for Men 19-50 years
Fiber	51.7% 19.6g	48.4% 18.4g	38g per day for Men 19-50 years
Protein	76% 42.5g	93% 52g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Almond Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.6% 0.38mg	18.5% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	109% 1.4mg	114% 1.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.4% 6.95mg	49.6% 7.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.62mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.6% 0.23mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	457% 137μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	24.3% 97μg	18.8% 75μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	314% 47mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Almond Flour	Recommended Dietary Allowance
Calcium	47% 468mg	46% 460mg	1000mg per day for Men 19-50 years
Copper	226% 2.04mg	215% 1.93mg	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	81.4% 6.5mg	80% 6.4mg	8mg per day for Men 19-50 years
Magnesium	127% 532mg	119% 498mg	420mg per day for Men 19-50 years
Manganese	158% 3.64mg	156% 3.6mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	159% 71.6μg	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	145% 1016mg	700mg per day for Men 19-50 years
Potassium	38.5% 1308mg	39% 1324mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	2.68% 1.47μg	55μg per day for Men 19-50 years
Sodium	2.5% 37.7mg	0.12% 1.77mg	1500mg per day for Men 19-50 years
Zinc	53.6% 5.9mg	50.5% 5.56mg	11mg per day for Men 19-50 years
Water	0.24% 8.95g	0.23% 8.57g	3700g per day for Men 19-50 years

Nutrient Comparison: Blanched Almonds VS Almond Flour per 7 oz

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

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

• 7 ounces of Blanched Almonds have 1.7 times more Vitamin B1 and 1.3 times more Vitamin B9 than Almond Flour.
• Both Blanched Almonds and Almond Flour provide similar amounts of Vitamin B2, Vitamin B3 and Vitamin B6 per seven ounces.

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

• 7 ounces of Blanched Almonds have 4.3 times more Selenium than Almond Flour.
• Both Blanched Almonds and Almond Flour 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:

• Both Blanched Almonds and Almond Flour have similar amounts of macro-nutrients per 7 oz
• Both Blanched Almonds and Almond Flour offer comparable quantities of Fat, Carbohydrate, Fiber and Protein per seven ounces.