Comparing Nutrients in 1 kilogram 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	212% 6140kcal	200% 5790kcal	2900kcal per day for Men 19-50 years
Fat	572% 555g	515% 499g	97g per day for Men 19-50 years
Saturated Fat	130% 41.5g	119% 38g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	800% 136g	725% 123g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	145% 188g	166% 216g	130g per day for Men 19-50 years
Sugars	61% 44.3g	60% 43.5g	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	1.5% 1.1g	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	% 1.7g	g per day for Men 19-50 years
Sucrose	% 43.4g	% 39.5g	g per day for Men 19-50 years
Fiber	271% 103g	329% 125g	38g per day for Men 19-50 years
Protein	374% 210g	378% 212g	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	34% 0.41mg	171% 2.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	722% 9.4mg	875% 11.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	197% 31.6mg	226% 36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	63.6% 3.18mg	94% 4.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	79.2% 1.03mg	105% 1.37mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	1910% 573μg	1900% 570μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	133% 530μg	110% 440μg	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	1614% 242mg	1709% 256mg	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	347% 3470mg	269% 2690mg	1000mg per day for Men 19-50 years
Copper	1038% 9.34mg	1146% 10.3mg	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	436% 35mg	464% 37mg	8mg per day for Men 19-50 years
Magnesium	664% 2790mg	643% 2700mg	420mg per day for Men 19-50 years
Manganese	927% 21.3mg	947% 21.8mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	1007% 453μg	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	687% 4810mg	700mg per day for Men 19-50 years
Potassium	220% 7480mg	216% 7330mg	3400mg per day for Men 19-50 years
Selenium	43.6% 24μg	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	299% 33mg	284% 31mg	11mg per day for Men 19-50 years
Water	0.44% 16.4g	1.2% 44g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram 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 1 kg.
• 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 1 kg.

Comparing minerals per 1 kilogram 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 1 kg.

Comparison of macro-nutrients per 1 kilogram:

Both Plain Almond Butter no Salt and Almonds have similar amounts of macro-nutrients per 1 kg
• Both Plain Almond Butter no Salt and Almonds have similar amounts of Energy, Fat, Saturated Fat, Omega 6, Carbohydrate, Sugars, Fiber and Protein per 1 kg.
• Both Plain Almond Butter no Salt as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 1 kg.