Comparing Nutrients in 7 ounces Roasted Almonds VS Almonds

Macros Ratio

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

Macro Nutrients

	Roasted Almonds	Almonds	Recommended Dietary Allowance
Energy	41% 1187kcal	39.6% 1149kcal	2900kcal per day for Men 19-50 years
Fat	107% 104g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	25.4% 8.12g	23.6% 7.54g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	151% 25.7g	144% 24.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32% 41.7g	33% 42.8g	130g per day for Men 19-50 years
Sugars	13.3% 9.64g	12% 8.63g	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	0.027% 0.02g	0.3% 0.22g	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	% 0.02g	% 0.34g	g per day for Men 19-50 years
Sucrose	% 9.43g	% 7.84g	g per day for Men 19-50 years
Fiber	57% 21.6g	65.3% 25g	38g per day for Men 19-50 years
Protein	74.3% 41.6g	75% 42g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.7% 0.15mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	183% 2.38mg	174% 2.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.2mg	45% 7.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	18.7% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.8% 0.27mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	377% 113μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	27.3% 109μg	22% 87.3μg	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	316% 47.4mg	339% 51mg	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

	Roasted Almonds	Almonds	Recommended Dietary Allowance
Calcium	53% 532mg	53.4% 534mg	1000mg per day for Men 19-50 years
Copper	242% 2.2mg	227% 2.05mg	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	93% 7.4mg	92% 7.36mg	8mg per day for Men 19-50 years
Magnesium	132% 554mg	128% 536mg	420mg per day for Men 19-50 years
Manganese	193% 4.43mg	188% 4.32mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	200% 90μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	134% 935mg	136% 955mg	700mg per day for Men 19-50 years
Potassium	41.6% 1415mg	42.8% 1455mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	59.7% 6.57mg	56.3% 6.2mg	11mg per day for Men 19-50 years
Water	0.13% 4.8g	0.24% 8.75g	3700g per day for Men 19-50 years

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

• Dry Roasted Almonds have 1.3 times more Vitamin B9 than Almonds.
• While Almonds contain 2.7 times more Vitamin B1 and 1.5 times more Vitamin B5 than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Almonds have similar amounts of Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin E per 7 oz.
• Both Dry Roasted Almonds as well as 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 Roasted Almonds vs Almonds:

• Almonds contain 2.1 times more Selenium than Dry Roasted Almonds.
• Both Dry Roasted Almonds and 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 Dry Roasted Almonds and Almonds have similar amounts of macro-nutrients per 7 oz
• Both Dry Roasted Almonds and Almonds have similar amounts of Energy, Fat, Saturated Fat, Omega 6, Carbohydrate, Sugars, Fiber and Protein per 7 oz.
• Both Dry Roasted Almonds as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 7 oz.