Comparing Nutrients in 1 kilogram Plain Almond Butter with Salt VS Oil Roasted Mixed Nuts

Macros Ratio

	Protein	Fat	Carbs
Plain Almond Butter with Salt	13%	76%	11%
Oil Roasted Mixed Nuts	11%	72%	17%

Macro Nutrients

	Plain Almond Butter with Salt	Oil Roasted Mixed Nuts	Recommended Dietary Allowance
Energy	212% 6140kcal	209% 6070kcal	2900kcal per day for Men 19-50 years
Fat	572% 555g	515% 500g	97g per day for Men 19-50 years
Saturated Fat	205% 65.5g	223% 71.4g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	800% 136g	632% 108g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	145% 188g	192% 250g	130g per day for Men 19-50 years
Sugars	86.5% 62.7g	72% 52g	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	0.55% 0.4g	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	% 0.2g	% 1.1g	g per day for Men 19-50 years
Sucrose	% 61.4g	% 50g	g per day for Men 19-50 years
Fiber	271% 103g	187% 71g	38g per day for Men 19-50 years
Protein	374% 210g	319% 179g	56g per day for Men 19-50 years

Vitamins

	Plain Almond Butter with Salt	Oil Roasted Mixed Nuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	298% 3.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	722% 9.4mg	247% 3.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	197% 31.6mg	125% 20mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	63.6% 3.18mg	121% 6.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	79.2% 1.03mg	275% 3.57mg	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	133% 530μg	260% 1040μg	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	6.67% 6mg	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	1614% 242mg	512% 76.8mg	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 with Salt	Oil Roasted Mixed Nuts	Recommended Dietary Allowance
Calcium	347% 3470mg	130% 1300mg	1000mg per day for Men 19-50 years
Copper	1038% 9.34mg	1866% 16.8mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	436% 35mg	648% 51.8mg	8mg per day for Men 19-50 years
Magnesium	664% 2790mg	655% 2750mg	420mg per day for Men 19-50 years
Manganese	927% 21.3mg	932% 21.4mg	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	726% 5080mg	619% 4330mg	700mg per day for Men 19-50 years
Potassium	220% 7480mg	210% 7140mg	3400mg per day for Men 19-50 years
Selenium	43.6% 24μg	2529% 1391μg	55μg per day for Men 19-50 years
Sodium	151% 2270mg	95% 1430mg	1500mg per day for Men 19-50 years
Zinc	299% 33mg	415% 45.7mg	11mg per day for Men 19-50 years
Water	0.44% 16.4g	0.85% 31.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Plain Almond Butter with Salt VS Oil Roasted Mixed Nuts per 1 kg

Compare the macro and micronutrient content in 1 kg of Plain Almond Butter with Salt versus 1 kg of Oil Roasted Mixed Nuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Plain Almond Butter with Salt vs Oil Roasted Mixed Nuts:

• 1 kilogram of Plain Almond Butter with Salt has 2.9 times more Vitamin B2, 1.6 times more Vitamin B3 and 3.2 times more Vitamin E than Oil Roasted Mixed Nuts.
• While 1 kg of Lightly Salted Oil Roasted Mixed Nuts contains 8.7 times more Vitamin B1, 1.9 times more Vitamin B5, 3.5 times more Vitamin B6 and 2 times more Vitamin B9 than Plain Almond Butter with Salt.
• Both Plain Almond Butter with Salt as well as Lightly Salted Oil Roasted Mixed Nuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Plain Almond Butter with Salt vs Oil Roasted Mixed Nuts:

• 1 kilogram of Plain Almond Butter with Salt has 2.7 times more Calcium and 1.6 times more Sodium than Oil Roasted Mixed Nuts.
• While 1 kg of Lightly Salted Oil Roasted Mixed Nuts contains 1.8 times more Copper, 1.5 times more Iron, 58 times more Selenium and 1.4 times more Zinc than Plain Almond Butter with Salt.
• Both Plain Almond Butter with Salt and Oil Roasted Mixed Nuts contain similar levels of Magnesium, Manganese, Phosphorus and Potassium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Plain Almond Butter with Salt has 1.3 times more Omega 6, 1.2 times more Sugars and 1.5 times more Fiber than Oil Roasted Mixed Nuts.
• While 1 kg of Lightly Salted Oil Roasted Mixed Nuts contains 1.3 times more Carbohydrate than Plain Almond Butter with Salt.
• Both Plain Almond Butter with Salt and Oil Roasted Mixed Nuts offer comparable quantities of Energy, Fat, Saturated Fat and Protein per one kilogram.
• Both Plain Almond Butter with Salt as well as Lightly Salted Oil Roasted Mixed Nuts provide inadequate amounts of Omega 3 in one kilogram.