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Which is better for you, almonds that are roasted or unroasted? I tend to eat raw unroasted almonds, and a coworker of mine eats roasted almonds, and I wanted to know which was better to eat. I didn't think this would be a complicated question actually, but when I started to look it up it was not as straight of an answer as I thought. First off, there are two types of roasted almonds, roasted and dry-roasted. Apparently the commercial roasted almonds are roasted in oil and so are not as healthy. The dry-roasted almonds are just that, roasted by just being heated up without any oil. Another distinction is of course salted and unsalted. Other ingredients are also sometimes added to almonds like sugar or corn syrup, so it is important to check the labels. Ok, so now that we've made all those distinctions here is a nutritional comparison of one cup of unroasted vs dry-roasted (without salt) almonds: Almonds, raw Nutrition Facts |
| | Amount Per 1 cup | Calories 820.76
Calories from Fat 647.18 |
| | % Daily Value * |
| | Total Fat 71.91g | 111% |
| | | Saturated Fat 5.51g | 28% |
| | | Polyunsaturated Fat 17.34g | |
| | | Monounsaturated Fat 45.66g | |
| | Cholesterol 0mg | 0% |
| | Sodium 1.42mg | 0% |
| | Potassium 1033.8mg | 30% |
| | Total Carbohydrate 28.03g | 9% |
| | | Dietary Fiber 16.76g | 67% |
| | Protein 30.19g | 60% |
| | Alcohol 0g | | |
| | Vitamin A | 0 % | | Vitamin C | 0 % |
| | Calcium | 35 % | | Iron | 34 % |
| | Vitamin D | 0 % | | Vitamin E | 83 % |
| | Thiamin | 17 % | | Riboflavin | 58 % |
| | Niacin | 28 % | | Folate | 10 % |
| | Vitamin B-6 | 9 % | | Vitamin B-12 | 0 % |
| | Phosphorus | 67 % | | Magnesium | 98 % |
| | Zinc | 32 % | | Copper | 79 % |
| | | *Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. |
| Almonds, dry roasted w/o salt Nutrition Facts |
| | Amount Per 1 cup | Calories 823.86
Calories from Fat 656.15 |
| | % Daily Value * |
| | Total Fat 72.91g | 112% |
| | | Saturated Fat 5.58g | 28% |
| | | Polyunsaturated Fat 17.46g | |
| | | Monounsaturated Fat 46.45g | |
| | Cholesterol 0mg | 0% |
| | Sodium 1.38mg | 0% |
| | Potassium 1029.5mg | 29% |
| | Total Carbohydrate 26.62g | 9% |
| | | Dietary Fiber 16.28g | 65% |
| | Protein 30.48g | 61% |
| | Alcohol 0g | | |
| | Vitamin A | 0 % | | Vitamin C | 0 % |
| | Calcium | 37 % | | Iron | 35 % |
| | Vitamin D | 0 % | | Vitamin E | 81 % |
| | Thiamin | 5 % | | Riboflavin | 59 % |
| | Niacin | 27 % | | Folate | 11 % |
| | Vitamin B-6 | 9 % | | Vitamin B-12 | 0 % |
| | Phosphorus | 67 % | | Magnesium | 99 % |
| | Zinc | 33 % | | Copper | 81 % |
| | | *Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. |
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Apparently they come out almost exactly the same nutritionally. Assuming of course that the roasting process was done at the proper temperature, otherwise if the temp was too high it would destroy some of the oils and you would never know. The only real difference that I notice is the Thiamin is reduced in the dry roasted almonds compared to the unroasted. So, unless there is more information that I am missing, it seems that both kinds of almonds are pretty much identical nutritionally speaking.
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