Comparing Nutrients in 1 kilogram Blanched Almonds VS Butterbur

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Butterbur	10%	2%	88%

Macro Nutrients

	Blanched Almonds	Butterbur	Recommended Dietary Allowance
Energy	203% 5900kcal	4.83% 140kcal	2900kcal per day for Men 19-50 years
Fat	541% 525g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	124% 39.5g	NA	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	NA	1.6g per day for Men 19-50 years
Omega 6	727% 124g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	144% 187g	27.8% 36g	130g per day for Men 19-50 years
Sugars	64% 46.3g	NA	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	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	% 0.3g	NA	g per day for Men 19-50 years
Sucrose	% 44.6g	NA	g per day for Men 19-50 years
Fiber	261% 99g	NA	38g per day for Men 19-50 years
Protein	382% 214g	6.96% 3.9g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Butterbur	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	159% 1.9mg	16.7% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	547% 7.1mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	219% 35mg	12.5% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62.8% 3.14mg	6.4% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.5% 1.15mg	74% 0.96mg	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	123% 490μg	25% 100μg	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	350% 315mg	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	1583% 238mg	NA	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

	Blanched Almonds	Butterbur	Recommended Dietary Allowance
Calcium	236% 2360mg	103% 1030mg	1000mg per day for Men 19-50 years
Copper	1141% 10.3mg	114% 1.03mg	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	410% 32.8mg	12.5% 1mg	8mg per day for Men 19-50 years
Magnesium	638% 2680mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	798% 18.4mg	119% 2.74mg	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	687% 4810mg	17% 120mg	700mg per day for Men 19-50 years
Potassium	194% 6590mg	193% 6550mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	12.7% 190mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	270% 29.7mg	14.5% 1.6mg	11mg per day for Men 19-50 years
Water	1.2% 45g	25.5% 945g	3700g per day for Men 19-50 years

Nutrient Comparison: Blanched Almonds VS Butterbur per 1 kg

Compare the macro and micronutrient content in 1 kg of Blanched Almonds versus 1 kg of Butterbur to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Blanched Almonds vs Butterbur:

• 1 kilogram of Blanched Almonds has 9.6 times more Vitamin B1, 35.6 times more Vitamin B2, 17.5 times more Vitamin B3, 9.8 times more Vitamin B5 and 4.9 times more Vitamin B9 than Butterbur.
• While 1 kg of Raw Butterbur contains more Vitamin C than Blanched Almonds.
• Both Blanched Almonds and Butterbur provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Blanched Almonds have insufficient amounts of Vitamin C
• 1 kilogram of Butterbur have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B5
• Both Blanched Almonds as well as Raw Butterbur have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Blanched Almonds vs Butterbur:

• 1 kilogram of Blanched Almonds has 2.3 times more Calcium, 10 times more Copper, 32.8 times more Iron, 19.1 times more Magnesium, 6.7 times more Manganese, 40.1 times more Phosphorus, 3.6 times more Selenium and 18.6 times more Zinc than Butterbur.
• While 1 kg of Raw Butterbur contains 21 times more Water than Blanched Almonds.
• Both Blanched Almonds and Butterbur contain similar levels of Potassium per one kilogram.
• 1 kilogram of Butterbur lack sufficient amounts of Iron, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Blanched Almonds has 42.1 times more Energy, 1313 times more Fat, 5.2 times more Carbohydrate and 54.9 times more Protein than Butterbur.
• 1 kilogram of Butterbur provide inadequate amounts of Energy and Protein