Comparing Nutrients in 1 pound 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	96% 2785kcal	91% 2626kcal	2900kcal per day for Men 19-50 years
Fat	260% 252g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	59% 19g	54% 17.2g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	363% 61.7g	329% 56g	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	75% 98g	130g per day for Men 19-50 years
Sugars	27.7% 20g	27.2% 19.7g	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	0.69% 0.5g	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	% 0.77g	g per day for Men 19-50 years
Sucrose	% 19.7g	% 18g	g per day for Men 19-50 years
Fiber	123% 46.7g	149% 56.7g	38g per day for Men 19-50 years
Protein	170% 95g	171% 96g	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	15.5% 0.19mg	77.5% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	328% 4.26mg	397% 5.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89.4% 14.3mg	103% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.44mg	42.7% 2.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36% 0.47mg	48% 0.62mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	866% 260μg	862% 259μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	60% 240μg	50% 200μg	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	732% 110mg	775% 116mg	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	157% 1574mg	122% 1220mg	1000mg per day for Men 19-50 years
Copper	471% 4.24mg	520% 4.68mg	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	198% 16mg	210% 17mg	8mg per day for Men 19-50 years
Magnesium	301% 1266mg	292% 1225mg	420mg per day for Men 19-50 years
Manganese	420% 9.67mg	430% 9.9mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	457% 205μg	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	312% 2182mg	700mg per day for Men 19-50 years
Potassium	100% 3393mg	98% 3325mg	3400mg per day for Men 19-50 years
Selenium	19.8% 11μg	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	136% 15mg	129% 14mg	11mg per day for Men 19-50 years
Water	0.2% 7.44g	0.54% 20g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound 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 lb.
• 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 lb.

Comparing minerals per 1 pound 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 lb.

Comparison of macro-nutrients per 1 pound:

Both Plain Almond Butter no Salt and Almonds have similar amounts of macro-nutrients per 1 lb
• 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 lb.
• Both Plain Almond Butter no Salt as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 1 lb.