Comparing Nutrients in 1 kilogram Lightly Salted Oil Roasted Almonds VS Plain Almond Butter with Salt

Macros Ratio

	Protein	Fat	Carbs
Lightly Salted Oil Roasted Almonds	13%	76%	11%
Plain Almond Butter with Salt	13%	76%	11%

Macro Nutrients

	Lightly Salted Oil Roasted Almonds	Plain Almond Butter with Salt	Recommended Dietary Allowance
Energy	209% 6070kcal	212% 6140kcal	2900kcal per day for Men 19-50 years
Fat	569% 552g	572% 555g	97g per day for Men 19-50 years
Saturated Fat	131% 42g	205% 65.5g	32g per day for Men 19-50 years
Omega 3	0% 0g	4.38% 0.07g	1.6g per day for Men 19-50 years
Omega 6	795% 135g	800% 136g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	136% 177g	145% 188g	130g per day for Men 19-50 years
Sugars	62.8% 45.5g	86.5% 62.7g	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	% 0.4g	% 0.2g	g per day for Men 19-50 years
Sucrose	% 43.8g	% 61.4g	g per day for Men 19-50 years
Fiber	276% 105g	271% 103g	38g per day for Men 19-50 years
Protein	379% 212g	374% 210g	56g per day for Men 19-50 years

Vitamins

	Lightly Salted Oil Roasted Almonds	Plain Almond Butter with Salt	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	76.7% 0.92mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	601% 7.8mg	722% 9.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	229% 36.7mg	197% 31.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46% 2.3mg	63.6% 3.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	91% 1.18mg	79.2% 1.03mg	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	67.5% 270μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1731% 260mg	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

	Lightly Salted Oil Roasted Almonds	Plain Almond Butter with Salt	Recommended Dietary Allowance
Calcium	291% 2910mg	347% 3470mg	1000mg per day for Men 19-50 years
Copper	1061% 9.55mg	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	460% 36.8mg	436% 35mg	8mg per day for Men 19-50 years
Magnesium	652% 2740mg	664% 2790mg	420mg per day for Men 19-50 years
Manganese	1070% 24.6mg	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	666% 4660mg	726% 5080mg	700mg per day for Men 19-50 years
Potassium	206% 6990mg	220% 7480mg	3400mg per day for Men 19-50 years
Selenium	74.5% 41μg	43.6% 24μg	55μg per day for Men 19-50 years
Sodium	95% 1430mg	151% 2270mg	1500mg per day for Men 19-50 years
Zinc	279% 30.7mg	299% 33mg	11mg per day for Men 19-50 years
Water	0.76% 28g	0.44% 16.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Lightly Salted Oil Roasted Almonds VS Plain Almond Butter with Salt per 1 kg

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

Lets compare vitamin content per 1 kilogram of Lightly Salted Oil Roasted Almonds vs Plain Almond Butter with Salt:

• 1 kilogram of Lightly Salted Oil Roasted Almonds has 2.2 times more Vitamin B1 than Plain Almond Butter with Salt.
• While 1 kg of Plain Almond Butter with Salt contains 1.4 times more Vitamin B5 and 2 times more Vitamin B9 than Lightly Salted Oil Roasted Almonds.
• Both Lightly Salted Oil Roasted Almonds and Plain Almond Butter with Salt provide similar amounts of Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin E per one kilogram.
• Both Lightly Salted Oil Roasted Almonds as well as Plain Almond Butter with Salt have insufficient amounts of Vitamin B12, Vitamin C and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Lightly Salted Oil Roasted Almonds vs Plain Almond Butter with Salt:

• 1 kilogram of Lightly Salted Oil Roasted Almonds has 1.7 times more Selenium than Plain Almond Butter with Salt.
• While 1 kg of Plain Almond Butter with Salt contains 1.6 times more Sodium than Lightly Salted Oil Roasted Almonds.
• Both Lightly Salted Oil Roasted Almonds and Plain Almond Butter with Salt contain similar levels of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Plain Almond Butter with Salt contains 1.6 times more Saturated Fat and 1.4 times more Sugars than Lightly Salted Oil Roasted Almonds.
• Both Lightly Salted Oil Roasted Almonds and Plain Almond Butter with Salt offer comparable quantities of Energy, Fat, Omega 6, Carbohydrate, Fiber and Protein per one kilogram.
• Both Lightly Salted Oil Roasted Almonds as well as Plain Almond Butter with Salt provide inadequate amounts of Omega 3 in one kilogram.