Comparing Nutrients in 100 grams Almond Flour VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Almond Flour	17%	73%	10%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Almond Flour	Roasted Almonds	Recommended Dietary Allowance
Energy	NA	20.6% 598kcal	2900kcal per day for Men 19-50 years
Fat	51.8% 50.2g	54% 52.5g	97g per day for Men 19-50 years
Saturated Fat	NA	12.8% 4.1g	32g per day for Men 19-50 years
Omega 3	NA	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	NA	76% 13g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.5% 16g	16% 21g	130g per day for Men 19-50 years
Sugars	NA	6.7% 4.86g	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	NA	0.014% 0.01g	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	NA	% 0.01g	g per day for Men 19-50 years
Sucrose	NA	% 4.75g	g per day for Men 19-50 years
Fiber	24.4% 9.27g	28.7% 11g	38g per day for Men 19-50 years
Protein	46.8% 26g	37.4% 21g	56g per day for Men 19-50 years

Vitamins

	Almond Flour	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.33% 0.11mg	6.4% 0.077mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	57.5% 0.75mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	22.7% 3.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	6.42% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.7% 0.1mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	230% 69μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.45% 37.8μg	13.8% 55μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	159% 24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almond Flour	Roasted Almonds	Recommended Dietary Allowance
Calcium	23.2% 232mg	27% 268mg	1000mg per day for Men 19-50 years
Copper	108% 0.98mg	122% 1.1mg	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	40.3% 3.22mg	46.6% 3.73mg	8mg per day for Men 19-50 years
Magnesium	59.8% 251mg	66.4% 279mg	420mg per day for Men 19-50 years
Manganese	78.7% 1.8mg	97% 2.23mg	2.3mg per day for Men 19-50 years
Molybdenum	80.2% 36μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	73% 512mg	67.3% 471mg	700mg per day for Men 19-50 years
Potassium	19.6% 667mg	21% 713mg	3400mg per day for Men 19-50 years
Selenium	1.35% 0.74μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	0.06% 0.89mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	25.5% 2.8mg	30% 3.3mg	11mg per day for Men 19-50 years
Water	0.12% 4.32g	0.065% 2.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Almond Flour VS Roasted Almonds per 100 g

Compare the macro and micronutrient content in 100 g of Almond Flour versus 100 g of Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Almond Flour vs Roasted Almonds:

• 100 grams of Almond Flour have 1.5 times more Vitamin B1 than Roasted Almonds.
• While 100 g of Dry Roasted Almonds contain 1.6 times more Vitamin B2, 1.4 times more Vitamin B6 and 1.5 times more Vitamin B9 than Almond Flour.
• Both Almond Flour and Roasted Almonds provide similar amounts of Vitamin B3 per 100 grams.

Comparing minerals per 100 grams for Almond Flour vs Roasted Almonds:

• 100 g of Dry Roasted Almonds contain 2.7 times more Selenium than Almond Flour.
• Both Almond Flour and Roasted Almonds contain similar levels of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc per 100 grams.
• 100 grams of Almond Flour lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Almond Flour have 1.3 times more Protein than Roasted Almonds.
• While 100 g of Dry Roasted Almonds contain 1.3 times more Carbohydrate than Almond Flour.
• Both Almond Flour and Roasted Almonds offer comparable quantities of Fat and Fiber per 100 grams.