Comparing Nutrients in 100 grams Roasted Almonds VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Roasted Almonds	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	20.6% 598kcal	21% 607kcal	2900kcal per day for Men 19-50 years
Fat	54% 52.5g	57% 55g	97g per day for Men 19-50 years
Saturated Fat	12.8% 4.1g	13% 4.2g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	76% 13g	79.5% 13.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 21g	13.6% 17.7g	130g per day for Men 19-50 years
Sugars	6.7% 4.86g	6.28% 4.55g	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	0.014% 0.01g	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	% 0.01g	% 0.04g	g per day for Men 19-50 years
Sucrose	% 4.75g	% 4.38g	g per day for Men 19-50 years
Fiber	28.7% 11g	27.6% 10.5g	38g per day for Men 19-50 years
Protein	37.4% 21g	38% 21.2g	56g per day for Men 19-50 years

Vitamins

	Roasted 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	6.4% 0.077mg	7.67% 0.092mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	92% 1.2mg	60% 0.78mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.7% 3.64mg	23% 3.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.42% 0.32mg	4.6% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.5% 0.14mg	9.08% 0.12mg	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	13.8% 55μg	6.75% 27μg	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	159% 24mg	173% 26mg	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	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	27% 268mg	29% 291mg	1000mg per day for Men 19-50 years
Copper	122% 1.1mg	106% 0.96mg	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	46.6% 3.73mg	46% 3.68mg	8mg per day for Men 19-50 years
Magnesium	66.4% 279mg	65.2% 274mg	420mg per day for Men 19-50 years
Manganese	97% 2.23mg	107% 2.46mg	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	67.3% 471mg	66.6% 466mg	700mg per day for Men 19-50 years
Potassium	21% 713mg	20.6% 699mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	7.45% 4.1μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	30% 3.3mg	28% 3.07mg	11mg per day for Men 19-50 years
Water	0.065% 2.4g	0.076% 2.8g	3700g per day for Men 19-50 years

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

• Dry Roasted Almonds have 1.5 times more Vitamin B2, 1.4 times more Vitamin B5 and 2 times more Vitamin B9 than Oil Roasted Almonds.
• Both Dry Roasted Almonds and Oil Roasted Almonds have similar amounts of Vitamin B1, Vitamin B3, Vitamin B6 and Vitamin E per 100 g.
• Both Dry Roasted Almonds as well as Oil Roasted 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 Roasted Almonds vs Oil Roasted Almonds:

• Oil Roasted Almonds contain 2.1 times more Selenium than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Oil Roasted Almonds have similar amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc per 100 g.

Comparison of macro-nutrients per 100 grams:

Both Dry Roasted Almonds and Oil Roasted Almonds have similar amounts of macro-nutrients per 100 g
• Both Dry Roasted Almonds and Oil Roasted Almonds have similar amounts of Energy, Fat, Saturated Fat, Omega 6, Carbohydrate, Sugars, Fiber and Protein per 100 g.
• Both Dry Roasted Almonds as well as Oil Roasted Almonds have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 100 g.