Comparing Nutrients in 1 pound 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	92% 2676kcal	96% 2785kcal	2900kcal per day for Men 19-50 years
Fat	246% 238g	260% 252g	97g per day for Men 19-50 years
Saturated Fat	56% 18g	59% 19g	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	330% 56g	363% 61.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65% 84.7g	65.7% 85.4g	130g per day for Men 19-50 years
Sugars	29% 21g	27.7% 20g	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	% 0.14g	% 0.091g	g per day for Men 19-50 years
Sucrose	% 20.2g	% 19.7g	g per day for Men 19-50 years
Fiber	118% 45g	123% 46.7g	38g per day for Men 19-50 years
Protein	173% 97g	170% 95g	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	72% 0.87mg	15.5% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	248% 3.23mg	328% 4.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	99% 16mg	89.4% 14.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.5% 1.42mg	29% 1.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40% 0.52mg	36% 0.47mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	866% 260μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	55.6% 222μg	60% 240μg	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	718% 108mg	732% 110mg	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	107% 1070mg	157% 1574mg	1000mg per day for Men 19-50 years
Copper	518% 4.66mg	471% 4.24mg	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	186% 15mg	198% 16mg	8mg per day for Men 19-50 years
Magnesium	289% 1216mg	301% 1266mg	420mg per day for Men 19-50 years
Manganese	362% 8.32mg	420% 9.67mg	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	312% 2182mg	329% 2304mg	700mg per day for Men 19-50 years
Potassium	88% 2989mg	100% 3393mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	19.8% 11μg	55μg per day for Men 19-50 years
Sodium	5.75% 86mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	122% 13.5mg	136% 15mg	11mg per day for Men 19-50 years
Water	0.55% 20.5g	0.2% 7.44g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Blanched Almonds has 4.7 times more Vitamin B1 than Plain Almond Butter.
• While 1 lb 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 pound.
• 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 pound.

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

• 1 pound of Blanched Almonds has 1.3 times more Selenium than Plain Almond Butter.
• While 1 lb 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 pound.

Comparison of macro-nutrients per 1 pound:

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