Comparing Nutrients in 1 kilogram Blanched Almonds VS Plain Almond Butter

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Plain Almond Butter	13%	76%	11%

Macro Nutrients

	Blanched Almonds	Plain Almond Butter	Recommended Dietary Allowance
Energy	203% 5900kcal	212% 6140kcal	2900kcal per day for Men 19-50 years
Fat	541% 525g	572% 555g	97g per day for Men 19-50 years
Saturated Fat	124% 39.5g	130% 41.5g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	4.38% 0.07g	1.6g per day for Men 19-50 years
Omega 6	727% 124g	800% 136g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	144% 187g	145% 188g	130g per day for Men 19-50 years
Sugars	64% 46.3g	61% 44.3g	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% 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	% 0.3g	% 0.2g	g per day for Men 19-50 years
Sucrose	% 44.6g	% 43.4g	g per day for Men 19-50 years
Fiber	261% 99g	271% 103g	38g per day for Men 19-50 years
Protein	382% 214g	374% 210g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Plain Almond Butter	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	159% 1.9mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	547% 7.1mg	722% 9.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	219% 35mg	197% 31.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62.8% 3.14mg	63.6% 3.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.5% 1.15mg	79.2% 1.03mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	1910% 573μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	123% 490μg	133% 530μg	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	1583% 238mg	1614% 242mg	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

	Blanched Almonds	Plain Almond Butter	Recommended Dietary Allowance
Calcium	236% 2360mg	347% 3470mg	1000mg per day for Men 19-50 years
Copper	1141% 10.3mg	1038% 9.34mg	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	436% 35mg	8mg per day for Men 19-50 years
Magnesium	638% 2680mg	664% 2790mg	420mg per day for Men 19-50 years
Manganese	798% 18.4mg	927% 21.3mg	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	726% 5080mg	700mg per day for Men 19-50 years
Potassium	194% 6590mg	220% 7480mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	43.6% 24μg	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	299% 33mg	11mg per day for Men 19-50 years
Water	1.2% 45g	0.44% 16.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Blanched Almonds VS Plain Almond Butter per 1 kg

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

Lets compare vitamin content per 1 kilogram of Blanched Almonds vs Plain Almond Butter:

• 1 kilogram of Blanched Almonds has 4.7 times more Vitamin B1 than Plain Almond Butter.
• While 1 kg of Plain Almond Butter no Salt contains 1.3 times more Vitamin B2 than Blanched Almonds.
• Both Blanched Almonds and Plain Almond Butter provide similar amounts of Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin E per one kilogram.
• Both Blanched Almonds as well as Plain Almond Butter no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Blanched Almonds vs Plain Almond Butter:

• 1 kilogram of Blanched Almonds has 1.3 times more Selenium than Plain Almond Butter.
• While 1 kg of Plain Almond Butter no Salt contains 1.5 times more Calcium than Blanched Almonds.
• Both Blanched Almonds and Plain Almond Butter contain similar levels of Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• Both Blanched Almonds and Plain Almond Butter no Salt have similar amounts of macro-nutrients per 1 kg
• Both Blanched Almonds and Plain Almond Butter offer comparable quantities of Energy, Fat, Saturated Fat, Omega 6, Carbohydrate, Sugars, Fiber and Protein per one kilogram.
• Both Blanched Almonds as well as Plain Almond Butter no Salt provide inadequate amounts of Omega 3 in one kilogram.