Comparing Nutrients in 7 ounces Blanched Almonds VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Blanched Almonds	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	40.4% 1171kcal	41.5% 1205kcal	2900kcal per day for Men 19-50 years
Fat	107% 104g	113% 109g	97g per day for Men 19-50 years
Saturated Fat	24.5% 7.84g	26% 8.35g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	144% 24.5g	158% 27g	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	27% 35g	130g per day for Men 19-50 years
Sugars	12.7% 9.2g	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	0% 0g	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	% 0.06g	% 0.079g	g per day for Men 19-50 years
Sucrose	% 8.85g	% 8.7g	g per day for Men 19-50 years
Fiber	51.7% 19.6g	55% 21g	38g per day for Men 19-50 years
Protein	76% 42.5g	75.2% 42g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Oil 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	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	109% 1.4mg	119% 1.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.4% 6.95mg	45.5% 7.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.62mg	9.1% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.6% 0.23mg	18% 0.23mg	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	13.4% 53.6μg	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	344% 51.5mg	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	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	47% 468mg	57.7% 577mg	1000mg per day for Men 19-50 years
Copper	226% 2.04mg	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	81.4% 6.5mg	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	127% 532mg	129% 544mg	420mg per day for Men 19-50 years
Manganese	158% 3.64mg	212% 4.9mg	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	132% 925mg	700mg per day for Men 19-50 years
Potassium	38.5% 1308mg	40.8% 1387mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	2.5% 37.7mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	53.6% 5.9mg	55.4% 6.1mg	11mg per day for Men 19-50 years
Water	0.24% 8.95g	0.15% 5.56g	3700g per day for Men 19-50 years

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

• Blanched Almonds have 2.1 times more Vitamin B1, 1.4 times more Vitamin B5 and 1.8 times more Vitamin B9 than Oil Roasted Almonds.
• Both Blanched Almonds and Oil Roasted Almonds have similar amounts of Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin E per 7 oz.
• Both Blanched Almonds as well as Oil 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 Oil Roasted Almonds:

• Blanched Almonds have 19 times more Sodium than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 1.3 times more Manganese and 1.3 times more Selenium than Blanched Almonds.
• Both Blanched Almonds and Oil Roasted Almonds have similar amounts of Calcium, Copper, Iron, Magnesium, Phosphorus, Potassium and Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

Both Blanched Almonds and Oil Roasted Almonds have similar amounts of macro-nutrients per 7 oz
• Both Blanched Almonds and Oil 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 Oil Roasted Almonds have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 7 oz.