Comparing Nutrients in 14 ounces Plain Almond Butter VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Plain Almond Butter	13%	76%	11%
Almonds	14%	72%	14%

Macro Nutrients

	Plain Almond Butter	Almonds	Recommended Dietary Allowance
Energy	84% 2437kcal	79.2% 2298kcal	2900kcal per day for Men 19-50 years
Fat	227% 220g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	51.5% 16.5g	47% 15g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	318% 54g	288% 49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57.5% 74.7g	65.8% 85.5g	130g per day for Men 19-50 years
Sugars	24.3% 17.6g	24% 17.3g	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	0.6% 0.44g	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	% 0.079g	% 0.67g	g per day for Men 19-50 years
Sucrose	% 17.2g	% 15.7g	g per day for Men 19-50 years
Fiber	108% 41g	131% 49.6g	38g per day for Men 19-50 years
Protein	149% 83g	150% 84g	56g per day for Men 19-50 years

Vitamins

	Plain Almond Butter	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.6% 0.16mg	68% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	287% 3.73mg	347% 4.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	78.3% 12.5mg	89.7% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.2% 1.26mg	37.4% 1.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.4% 0.41mg	42% 0.54mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	758% 227μg	754% 226μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	52.6% 210μg	43.7% 175μg	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	641% 96mg	678% 102mg	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

	Plain Almond Butter	Almonds	Recommended Dietary Allowance
Calcium	138% 1377mg	107% 1068mg	1000mg per day for Men 19-50 years
Copper	412% 3.7mg	455% 4.1mg	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	173% 14mg	184% 14.7mg	8mg per day for Men 19-50 years
Magnesium	264% 1107mg	255% 1072mg	420mg per day for Men 19-50 years
Manganese	368% 8.46mg	376% 8.65mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	400% 180μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	288% 2016mg	273% 1909mg	700mg per day for Men 19-50 years
Potassium	87.3% 2969mg	85.6% 2909mg	3400mg per day for Men 19-50 years
Selenium	17.3% 9.53μg	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	119% 13mg	113% 12.4mg	11mg per day for Men 19-50 years
Water	0.18% 6.5g	0.47% 17.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Plain Almond Butter vs Almonds:

• Plain Almond Butter no Salt has 1.2 times more Vitamin B9 than Almonds.
• While Almonds contain 5 times more Vitamin B1, 1.5 times more Vitamin B5 and 1.3 times more Vitamin B6 than Plain Almond Butter no Salt.
• Both Plain Almond Butter no Salt and Almonds have similar amounts of Vitamin B2, Vitamin B3, Vitamin B7 and Vitamin E per 14 oz.
• Both Plain Almond Butter no Salt as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 14 oz.

Comparing minerals per 14 ounces for Plain Almond Butter vs Almonds:

• Plain Almond Butter no Salt has 1.3 times more Calcium than Almonds.
• While Almonds contain 1.7 times more Selenium than Plain Almond Butter no Salt.
• Both Plain Almond Butter no Salt and Almonds have similar amounts of Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

Both Plain Almond Butter no Salt and Almonds have similar amounts of macro-nutrients per 14 oz
• Both Plain Almond Butter no Salt and Almonds have similar amounts of Energy, Fat, Saturated Fat, Omega 6, Carbohydrate, Sugars, Fiber and Protein per 14 oz.
• Both Plain Almond Butter no Salt as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 14 oz.