Comparing Nutrients in 14 ounces Plain Almond Butter VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Plain Almond Butter	13%	76%	11%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Plain Almond Butter	Roasted Almonds	Recommended Dietary Allowance
Energy	84% 2437kcal	82% 2373kcal	2900kcal per day for Men 19-50 years
Fat	227% 220g	215% 209g	97g per day for Men 19-50 years
Saturated Fat	51.5% 16.5g	50.8% 16.2g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	318% 54g	302% 51.4g	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	64% 83.4g	130g per day for Men 19-50 years
Sugars	24.3% 17.6g	26.6% 19.3g	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	0.055% 0.04g	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	% 0.04g	g per day for Men 19-50 years
Sucrose	% 17.2g	% 19g	g per day for Men 19-50 years
Fiber	108% 41g	114% 43.3g	38g per day for Men 19-50 years
Protein	149% 83g	149% 83g	56g per day for Men 19-50 years

Vitamins

	Plain Almond Butter	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	13.6% 0.16mg	25.5% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	287% 3.73mg	365% 4.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	78.3% 12.5mg	90% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.2% 1.26mg	25.5% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.4% 0.41mg	41.5% 0.54mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	758% 227μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	52.6% 210μg	54.6% 218μg	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	632% 95mg	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	Roasted Almonds	Recommended Dietary Allowance
Calcium	138% 1377mg	106% 1064mg	1000mg per day for Men 19-50 years
Copper	412% 3.7mg	485% 4.36mg	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	185% 15mg	8mg per day for Men 19-50 years
Magnesium	264% 1107mg	264% 1107mg	420mg per day for Men 19-50 years
Manganese	368% 8.46mg	385% 8.86mg	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	288% 2016mg	267% 1869mg	700mg per day for Men 19-50 years
Potassium	87.3% 2969mg	83.2% 2830mg	3400mg per day for Men 19-50 years
Selenium	17.3% 9.53μg	14.4% 7.94μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	119% 13mg	119% 13mg	11mg per day for Men 19-50 years
Water	0.18% 6.5g	0.26% 9.57g	3700g per day for Men 19-50 years

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

• Dry Roasted Almonds contain 1.9 times more Vitamin B1, 1.3 times more Vitamin B2 and 1.3 times more Vitamin B6 than Plain Almond Butter no Salt.
• Both Plain Almond Butter no Salt and Dry Roasted Almonds have similar amounts of Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin E per 14 oz.
• Both Plain Almond Butter no Salt as well as Dry Roasted 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 Roasted Almonds:

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

Comparison of macro-nutrients per 14 ounces:

Both Plain Almond Butter no Salt and Dry Roasted Almonds have similar amounts of macro-nutrients per 14 oz
• Both Plain Almond Butter no Salt and Dry Roasted 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 Dry Roasted Almonds have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 14 oz.