Comparing Nutrients in 100 calories Plain Almond Butter VS All Flavors Except Macadamia Wheat-based Formulated

Weight per 100 calories

• Plain Almond Butter: 16.3g
• All Flavors Except Macadamia Wheat-based Formulated: 15.5g

Both foods have similar energy densities which is very high in comparison to other foods.

Which food has more nutrients per 100 calories - Plain Almond Butter or All Flavors Except Macadamia Wheat-based Formulated?

Macros Ratio

	Protein	Fat	Carbs
Plain Almond Butter	13%	76%	11%
All Flavors Except Macadamia Wheat-based Formulated	8%	81%	11%

Macro Nutrients

	Plain Almond Butter	All Flavors Except Macadamia Wheat-based Formulated	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	9.3% 9.04g	9.93% 9.63g	97g per day for Men 19-50 years
Saturated Fat	2.1% 0.68g	4.53% 1.45g	32g per day for Men 19-50 years
Omega 3	0.071% 0.001g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	13% 2.2g	20.4% 3.47g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.36% 3.07g	2.47% 3.2g	130g per day for Men 19-50 years
Sugars	1% 0.72g	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	% 0.003g	NA	g per day for Men 19-50 years
Sucrose	% 0.71g	NA	g per day for Men 19-50 years
Fiber	4.4% 1.68g	2.1% 0.8g	38g per day for Men 19-50 years
Protein	6.1% 3.4g	3.6% 2.03g	56g per day for Men 19-50 years

Vitamins

	Plain Almond Butter	All Flavors Except Macadamia Wheat-based Formulated	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.56% 0.007mg	5.15% 0.062mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.8% 0.15mg	3.57% 0.046mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.2% 0.51mg	1.45% 0.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.04% 0.052mg	0.96% 0.048mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.3% 0.017mg	4.14% 0.054mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	31% 9.33μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	2.16% 8.63μg	4.83% 19.3μg	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	0.017% 0.015mg	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	26.3% 3.94mg	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

	Plain Almond Butter	All Flavors Except Macadamia Wheat-based Formulated	Recommended Dietary Allowance
Calcium	5.65% 56.5mg	0.34% 3.4mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	3.1% 0.028mg	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	7.1% 0.57mg	5.02% 0.4mg	8mg per day for Men 19-50 years
Magnesium	11% 45.4mg	2.17% 9.1mg	420mg per day for Men 19-50 years
Manganese	15% 0.35mg	46.7% 1.07mg	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	12% 82.7mg	8.1% 56.6mg	700mg per day for Men 19-50 years
Potassium	3.6% 122mg	1.45% 49.5mg	3400mg per day for Men 19-50 years
Selenium	0.71% 0.39μg	NA	55μg per day for Men 19-50 years
Sodium	0.076% 1.14mg	0.94% 14mg	1500mg per day for Men 19-50 years
Zinc	4.87% 0.54mg	4.16% 0.46mg	11mg per day for Men 19-50 years
Water	0.007% 0.27g	0.008% 0.31g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Plain Almond Butter vs All Flavors Except Macadamia Wheat-based Formulated:

• Plain Almond Butter no Salt has 3.3 times more Vitamin B2 and 2.2 times more Vitamin B3 than All Flavors Except Macadamia Wheat-based Formulated no Salt.
• While All Flavors Except Macadamia Wheat-based Formulated no Salt contain 9.3 times more Vitamin B1, 3.2 times more Vitamin B6 and 2.2 times more Vitamin B9 than Plain Almond Butter no Salt.
• Both Plain Almond Butter no Salt and All Flavors Except Macadamia Wheat-based Formulated no Salt have similar amounts of Vitamin B5 per 100 kcal.
• Both Plain Almond Butter no Salt as well as All Flavors Except Macadamia Wheat-based Formulated no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Plain Almond Butter vs All Flavors Except Macadamia Wheat-based Formulated:

• Plain Almond Butter no Salt has 16.6 times more Calcium, 5.4 times more Copper, 1.4 times more Iron, 5 times more Magnesium, 1.5 times more Phosphorus and 2.5 times more Potassium than All Flavors Except Macadamia Wheat-based Formulated no Salt.
• While All Flavors Except Macadamia Wheat-based Formulated no Salt contain 3.1 times more Manganese than Plain Almond Butter no Salt.
• Both Plain Almond Butter no Salt and All Flavors Except Macadamia Wheat-based Formulated no Salt have similar amounts of Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Plain Almond Butter no Salt has 2.1 times more Fiber and 1.7 times more Protein than All Flavors Except Macadamia Wheat-based Formulated no Salt.
• While All Flavors Except Macadamia Wheat-based Formulated no Salt contain 2.1 times more Saturated Fat, 240.9 times more Omega 3 and 1.6 times more Omega 6 than Plain Almond Butter no Salt.
• Both Plain Almond Butter no Salt and All Flavors Except Macadamia Wheat-based Formulated no Salt have similar amounts of Energy, Fat and Carbohydrate per 100 kcal.
• Both Plain Almond Butter no Salt as well as All Flavors Except Macadamia Wheat-based Formulated no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.