Comparing Nutrients in 100 grams Blanched Almonds VS Almond Flour

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Almond Flour	17%	73%	10%

Macro Nutrients

	Blanched Almonds	Almond Flour	Recommended Dietary Allowance
Energy	20.3% 590kcal	NA	2900kcal per day for Men 19-50 years
Fat	54% 52.5g	51.8% 50.2g	97g per day for Men 19-50 years
Saturated Fat	12.4% 3.95g	NA	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	NA	1.6g per day for Men 19-50 years
Omega 6	72.7% 12.4g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	14.4% 18.7g	12.5% 16g	130g per day for Men 19-50 years
Sugars	6.4% 4.63g	NA	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	NA	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	% 0.03g	NA	g per day for Men 19-50 years
Sucrose	% 4.46g	NA	g per day for Men 19-50 years
Fiber	26% 9.9g	24.4% 9.27g	38g per day for Men 19-50 years
Protein	38.2% 21.4g	46.8% 26g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Almond Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	9.33% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54.7% 0.71mg	57.5% 0.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.5mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.28% 0.31mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.85% 0.12mg	7.7% 0.1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	230% 69μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	12.3% 49μg	9.45% 37.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	158% 23.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Almond Flour	Recommended Dietary Allowance
Calcium	23.6% 236mg	23.2% 232mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	108% 0.98mg	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	41% 3.28mg	40.3% 3.22mg	8mg per day for Men 19-50 years
Magnesium	64% 268mg	59.8% 251mg	420mg per day for Men 19-50 years
Manganese	79.8% 1.84mg	78.7% 1.8mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	80.2% 36μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	68.7% 481mg	73% 512mg	700mg per day for Men 19-50 years
Potassium	19.4% 659mg	19.6% 667mg	3400mg per day for Men 19-50 years
Selenium	5.8% 3.2μg	1.35% 0.74μg	55μg per day for Men 19-50 years
Sodium	1.27% 19mg	0.06% 0.89mg	1500mg per day for Men 19-50 years
Zinc	27% 2.97mg	25.5% 2.8mg	11mg per day for Men 19-50 years
Water	0.12% 4.5g	0.12% 4.32g	3700g per day for Men 19-50 years

Nutrient Comparison: Blanched Almonds VS Almond Flour per 100 g

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

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

• 100 grams of Blanched Almonds have 1.7 times more Vitamin B1 and 1.3 times more Vitamin B9 than Almond Flour.
• Both Blanched Almonds and Almond Flour provide similar amounts of Vitamin B2, Vitamin B3 and Vitamin B6 per 100 grams.

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

• 100 grams of Blanched Almonds have 4.3 times more Selenium than Almond Flour.
• Both Blanched Almonds and Almond Flour 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:

• Both Blanched Almonds and Almond Flour have similar amounts of macro-nutrients per 100 g
• Both Blanched Almonds and Almond Flour offer comparable quantities of Fat, Carbohydrate, Fiber and Protein per 100 grams.