Comparing Nutrients in 14 ounces Almonds VS Plain Almond Butter with Salt

Macros Ratio

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

Macro Nutrients

	Almonds	Plain Almond Butter with Salt	Recommended Dietary Allowance
Energy	79.2% 2298kcal	84% 2437kcal	2900kcal per day for Men 19-50 years
Fat	204% 198g	227% 220g	97g per day for Men 19-50 years
Saturated Fat	47% 15g	81.2% 26g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	1.74% 0.028g	1.6g per day for Men 19-50 years
Omega 6	288% 49g	318% 54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65.8% 85.5g	57.5% 74.7g	130g per day for Men 19-50 years
Sugars	24% 17.3g	34.3% 25g	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	0.6% 0.44g	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	% 0.67g	% 0.079g	g per day for Men 19-50 years
Sucrose	% 15.7g	% 24.4g	g per day for Men 19-50 years
Fiber	131% 49.6g	108% 41g	38g per day for Men 19-50 years
Protein	150% 84g	149% 83g	56g per day for Men 19-50 years

Vitamins

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

	Almonds	Plain Almond Butter with Salt	Recommended Dietary Allowance
Calcium	107% 1068mg	138% 1377mg	1000mg per day for Men 19-50 years
Copper	455% 4.1mg	412% 3.7mg	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	184% 14.7mg	173% 14mg	8mg per day for Men 19-50 years
Magnesium	255% 1072mg	264% 1107mg	420mg per day for Men 19-50 years
Manganese	376% 8.65mg	368% 8.46mg	2.3mg per day for Men 19-50 years
Molybdenum	400% 180μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	273% 1909mg	288% 2016mg	700mg per day for Men 19-50 years
Potassium	85.6% 2909mg	87.3% 2969mg	3400mg per day for Men 19-50 years
Selenium	29.6% 16.3μg	17.3% 9.53μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	60% 901mg	1500mg per day for Men 19-50 years
Zinc	113% 12.4mg	119% 13mg	11mg per day for Men 19-50 years
Water	0.47% 17.5g	0.18% 6.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Almonds VS Plain Almond Butter with Salt per 14 oz

Compare the macro and micronutrient content in 14 oz of Almonds versus 14 oz of Plain Almond Butter with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Almonds have 5 times more Vitamin B1, 1.2 times more Vitamin B2, 1.5 times more Vitamin B5 and 1.3 times more Vitamin B6 than Plain Almond Butter with Salt.
• Both Almonds and Plain Almond Butter with Salt provide similar amounts of Vitamin B3, Vitamin B9 and Vitamin E per 14 ounces.
• Both Almonds as well as Plain Almond Butter with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 14 ounces.

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

• 14 ounces of Almonds have 1.7 times more Selenium than Plain Almond Butter with Salt.
• While 14 oz of Plain Almond Butter with Salt contain 1.3 times more Calcium and 227 times more Sodium than Almonds.
• Both Almonds and Plain Almond Butter with Salt contain similar levels of Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Almonds have 1.2 times more Fiber than Plain Almond Butter with Salt.
• While 14 oz of Plain Almond Butter with Salt contain 1.7 times more Saturated Fat and 1.4 times more Sugars than Almonds.
• Both Almonds and Plain Almond Butter with Salt offer comparable quantities of Energy, Fat, Omega 6, Carbohydrate and Protein per 14 ounces.
• Both Almonds as well as Plain Almond Butter with Salt provide inadequate amounts of Omega 3 in 14 ounces.