Comparing Nutrients in 100 grams Carob flour VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Carob flour	5%	2%	93%
Almonds	14%	72%	14%

Macro Nutrients

	Carob flour	Almonds	Recommended Dietary Allowance
Energy	7.66% 222kcal	20% 579kcal	2900kcal per day for Men 19-50 years
Fat	0.67% 0.65g	51.5% 50g	97g per day for Men 19-50 years
Saturated Fat	0.28% 0.09g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	0.19% 0.003g	1.6g per day for Men 19-50 years
Omega 6	1.25% 0.21g	72.5% 12.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68.4% 89g	16.6% 21.6g	130g per day for Men 19-50 years
Sugars	67.7% 49g	6% 4.35g	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	0.15% 0.11g	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	% 0.17g	g per day for Men 19-50 years
Sucrose	NA	% 3.95g	g per day for Men 19-50 years
Fiber	105% 39.8g	33% 12.5g	38g per day for Men 19-50 years
Protein	8.25% 4.62g	37.8% 21g	56g per day for Men 19-50 years

Vitamins

	Carob flour	Almonds	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.4% 0.053mg	17% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.5% 0.46mg	87.5% 1.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	22.6% 3.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.94% 0.047mg	9.4% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.37mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	190% 57μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	7.25% 29μg	11% 44μg	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	0.22% 0.2mg	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	4.2% 0.63mg	171% 25.6mg	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

	Carob flour	Almonds	Recommended Dietary Allowance
Calcium	34.8% 348mg	27% 269mg	1000mg per day for Men 19-50 years
Copper	63.4% 0.57mg	115% 1.03mg	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	36.8% 2.94mg	46.4% 3.7mg	8mg per day for Men 19-50 years
Magnesium	13% 54mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	95% 2.18mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	101% 45.3μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	11.3% 79mg	68.7% 481mg	700mg per day for Men 19-50 years
Potassium	24.3% 827mg	21.6% 733mg	3400mg per day for Men 19-50 years
Selenium	9.64% 5.3μg	7.45% 4.1μg	55μg per day for Men 19-50 years
Sodium	2.33% 35mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	8.36% 0.92mg	28.4% 3.12mg	11mg per day for Men 19-50 years
Water	0.097% 3.58g	0.12% 4.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Carob flour vs Almonds:

• Carob flour has 2.7 times more Vitamin B6 than Almonds.
• While Almonds contain 3.9 times more Vitamin B1, 2.5 times more Vitamin B2, 1.9 times more Vitamin B3, 10 times more Vitamin B5, 1.5 times more Vitamin B9 and 40.7 times more Vitamin E than Carob flour.
• Both Carob flour as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 100 g.

Comparing minerals per 100 grams for Carob flour vs Almonds:

• Carob flour has 1.3 times more Calcium, 1.3 times more Selenium and 35 times more Sodium than Almonds.
• While Almonds contain 1.8 times more Copper, 1.3 times more Iron, 5 times more Magnesium, 4.3 times more Manganese, 6.1 times more Phosphorus and 3.4 times more Zinc than Carob flour.
• Both Carob flour and Almonds have similar amounts of Potassium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Carob flour has 4.1 times more Carbohydrate, 11.3 times more Sugars and 3.2 times more Fiber than Almonds.
• While Almonds contain 2.6 times more Energy, 76.8 times more Fat, 42.2 times more Saturated Fat, 58.1 times more Omega 6 and 4.6 times more Protein than Carob flour.
• Both Carob flour as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 100 g.