Comparing Nutrients in 7 ounces Blanched Almonds VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Blanched Almonds	Roasted Almonds	Recommended Dietary Allowance
Energy	40.4% 1171kcal	41% 1187kcal	2900kcal per day for Men 19-50 years
Fat	107% 104g	107% 104g	97g per day for Men 19-50 years
Saturated Fat	24.5% 7.84g	25.4% 8.12g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	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	28.5% 37g	32% 41.7g	130g per day for Men 19-50 years
Sugars	12.7% 9.2g	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% 0g	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	% 0.06g	% 0.02g	g per day for Men 19-50 years
Sucrose	% 8.85g	% 9.43g	g per day for Men 19-50 years
Fiber	51.7% 19.6g	57% 21.6g	38g per day for Men 19-50 years
Protein	76% 42.5g	74.3% 41.6g	56g per day for Men 19-50 years

Vitamins

	Blanched 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	31.6% 0.38mg	12.7% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	109% 1.4mg	183% 2.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.4% 6.95mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.62mg	12.7% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.6% 0.23mg	20.8% 0.27mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	24.3% 97μg	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	314% 47mg	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

	Blanched Almonds	Roasted Almonds	Recommended Dietary Allowance
Calcium	47% 468mg	53% 532mg	1000mg per day for Men 19-50 years
Copper	226% 2.04mg	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	81.4% 6.5mg	93% 7.4mg	8mg per day for Men 19-50 years
Magnesium	127% 532mg	132% 554mg	420mg per day for Men 19-50 years
Manganese	158% 3.64mg	193% 4.43mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	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	38.5% 1308mg	41.6% 1415mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	2.5% 37.7mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	53.6% 5.9mg	59.7% 6.57mg	11mg per day for Men 19-50 years
Water	0.24% 8.95g	0.13% 4.8g	3700g per day for Men 19-50 years

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

• Blanched Almonds have 2.5 times more Vitamin B1 than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.7 times more Vitamin B2 than Blanched Almonds.
• Both Blanched Almonds and Dry Roasted Almonds have similar amounts of Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin E per 7 oz.
• Both Blanched 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 Blanched Almonds vs Roasted Almonds:

• Blanched Almonds have 1.6 times more Selenium and 6.3 times more Sodium than Dry Roasted Almonds.
• Both Blanched 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 Blanched Almonds and Dry Roasted Almonds have similar amounts of macro-nutrients per 7 oz
• Both Blanched Almonds and Dry Roasted Almonds have similar amounts of Energy, Fat, Saturated Fat, Omega 6, Carbohydrate, Sugars, Fiber and Protein per 7 oz.
• Both Blanched Almonds as well as Dry Roasted Almonds have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 7 oz.