Comparing Nutrients in 1 pound 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	96% 2785kcal	95% 2753kcal	2900kcal per day for Men 19-50 years
Fat	260% 252g	234% 227g	97g per day for Men 19-50 years
Saturated Fat	93% 29.7g	101% 32.4g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	363% 61.7g	287% 48.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65.7% 85.4g	87.2% 113g	130g per day for Men 19-50 years
Sugars	39.2% 28.4g	32.6% 23.6g	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	0.25% 0.18g	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	% 0.091g	% 0.5g	g per day for Men 19-50 years
Sucrose	% 28g	% 22.7g	g per day for Men 19-50 years
Fiber	123% 46.7g	84.8% 32.2g	38g per day for Men 19-50 years
Protein	170% 95g	145% 81g	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	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.5% 0.19mg	135% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	328% 4.26mg	112% 1.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89.4% 14.3mg	56.7% 9.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.44mg	55% 2.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36% 0.47mg	125% 1.6mg	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	60% 240μg	118% 472μg	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	3.02% 2.72mg	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	732% 110mg	232% 35mg	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	157% 1574mg	59% 590mg	1000mg per day for Men 19-50 years
Copper	471% 4.24mg	846% 7.6mg	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	198% 16mg	294% 23.5mg	8mg per day for Men 19-50 years
Magnesium	301% 1266mg	297% 1247mg	420mg per day for Men 19-50 years
Manganese	420% 9.67mg	423% 9.72mg	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	329% 2304mg	281% 1964mg	700mg per day for Men 19-50 years
Potassium	100% 3393mg	95% 3239mg	3400mg per day for Men 19-50 years
Selenium	19.8% 11μg	1147% 631μg	55μg per day for Men 19-50 years
Sodium	68.6% 1030mg	43.2% 649mg	1500mg per day for Men 19-50 years
Zinc	136% 15mg	188% 20.7mg	11mg per day for Men 19-50 years
Water	0.2% 7.44g	0.39% 14.3g	3700g per day for Men 19-50 years

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

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

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

• 1 pound 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 lb 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 pound.

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

• 1 pound 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 lb 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 pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound 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 lb 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 pound.
• Both Plain Almond Butter with Salt as well as Lightly Salted Oil Roasted Mixed Nuts provide inadequate amounts of Omega 3 in one pound.