Comparing Nutrients in 14 ounces Roasted Almonds VS Nutmeg Butter Oil

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Nutmeg Butter Oil	0%	100%	0%

Macro Nutrients

	Roasted Almonds	Nutmeg Butter Oil	Recommended Dietary Allowance
Energy	82% 2373kcal	121% 3509kcal	2900kcal per day for Men 19-50 years
Fat	215% 209g	409% 397g	97g per day for Men 19-50 years
Saturated Fat	50.8% 16.2g	1116% 357g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	302% 51.4g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	64% 83.4g	0% 0g	130g per day for Men 19-50 years
Sugars	26.6% 19.3g	0% 0g	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	0.055% 0.04g	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	% 0.04g	NA	g per day for Men 19-50 years
Sucrose	% 19g	NA	g per day for Men 19-50 years
Fiber	114% 43.3g	0% 0g	38g per day for Men 19-50 years
Protein	149% 83g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Nutmeg Butter Oil	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.5% 0.31mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	365% 4.75mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	90% 14.4mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.5% 1.27mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.5% 0.54mg	0% 0mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	54.6% 218μg	0% 0μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	632% 95mg	5.3% 0.79mg	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

	Roasted Almonds	Nutmeg Butter Oil	Recommended Dietary Allowance
Calcium	106% 1064mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	485% 4.36mg	NA	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	185% 15mg	0% 0mg	8mg per day for Men 19-50 years
Magnesium	264% 1107mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	385% 8.86mg	NA	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	267% 1869mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	83.2% 2830mg	0% 0mg	3400mg per day for Men 19-50 years
Selenium	14.4% 7.94μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	119% 13mg	0% 0mg	11mg per day for Men 19-50 years
Water	0.26% 9.57g	0% 0g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Nutmeg Butter Oil per 14 oz

Compare the macro and micronutrient content in 14 oz of Roasted Almonds versus 14 oz of Nutmeg Butter Oil to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Roasted Almonds vs Nutmeg Butter Oil:

• 14 ounces of Roasted Almonds have more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9 and 119.5 times more Vitamin E than Nutmeg Butter Oil.
• 14 ounces of Nutmeg Butter Oil have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin E
• Both Dry Roasted Almonds as well as Nutmeg Butter Oil have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 14 ounces.

Comparing minerals per 14 ounces for Roasted Almonds vs Nutmeg Butter Oil:

• 14 ounces of Roasted Almonds have more Calcium, more Iron, more Magnesium, more Phosphorus, more Potassium, more Selenium and more Zinc than Nutmeg Butter Oil.
• 14 ounces of Nutmeg Butter Oil lack sufficient amounts of Calcium, Iron, Magnesium, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Roasted Almonds have more Omega 6, more Carbohydrate, more Sugars, more Fiber and more Protein than Nutmeg Butter Oil.
• While 14 oz of Nutmeg Butter Oil contain 1.5 times more Energy, 1.9 times more Fat and 22 times more Saturated Fat than Dry Roasted Almonds.
• 14 ounces of Nutmeg Butter Oil provide inadequate amounts of Omega 6, Carbohydrate, Fiber and Protein
• Both Dry Roasted Almonds as well as Nutmeg Butter Oil provide inadequate amounts of Omega 3 in 14 ounces.