Comparing Nutrients in 300 calories Plain Almond Butter VS All Flavors Except Macadamia Wheat-based Formulated

Weight per 300 calories

• Plain Almond Butter: 49g
• All Flavors Except Macadamia Wheat-based Formulated: 46.4g

Both foods have similar energy densities which is very high in comparison to other foods.

Which food has more nutrients per 300 calories - Plain Almond Butter or All Flavors Except Macadamia Wheat-based Formulated?

Macros Ratio

	Protein	Fat	Carbs
Plain Almond Butter	13%	76%	11%
All Flavors Except Macadamia Wheat-based Formulated	8%	81%	11%

Macro Nutrients

	Plain Almond Butter	All Flavors Except Macadamia Wheat-based Formulated	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	28% 27g	29.8% 29g	97g per day for Men 19-50 years
Saturated Fat	6.34% 2.03g	13.6% 4.34g	32g per day for Men 19-50 years
Omega 3	0.21% 0.003g	51.5% 0.82g	1.6g per day for Men 19-50 years
Omega 6	39% 6.65g	61.2% 10.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.07% 9.2g	7.4% 9.64g	130g per day for Men 19-50 years
Sugars	3% 2.16g	NA	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	NA	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	% 0.01g	NA	g per day for Men 19-50 years
Sucrose	% 2.12g	NA	g per day for Men 19-50 years
Fiber	13.2% 5.03g	6.35% 2.4g	38g per day for Men 19-50 years
Protein	18.3% 10.2g	11% 6.08g	56g per day for Men 19-50 years

Vitamins

	Plain Almond Butter	All Flavors Except Macadamia Wheat-based Formulated	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.67% 0.02mg	15.5% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.3% 0.46mg	10.7% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.63% 1.54mg	4.35% 0.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.1% 0.16mg	2.9% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.87% 0.05mg	12.4% 0.16mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	93% 28μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	6.47% 26μg	14.5% 58μg	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	0.052% 0.046mg	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	79% 12mg	NA	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	All Flavors Except Macadamia Wheat-based Formulated	Recommended Dietary Allowance
Calcium	17% 170mg	1.02% 10.2mg	1000mg per day for Men 19-50 years
Copper	50.7% 0.46mg	9.33% 0.084mg	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	21.3% 1.7mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	32.5% 136mg	6.5% 27.4mg	420mg per day for Men 19-50 years
Manganese	45.3% 1.04mg	140% 3.22mg	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	35.5% 248mg	24.2% 170mg	700mg per day for Men 19-50 years
Potassium	10.7% 365mg	4.36% 148mg	3400mg per day for Men 19-50 years
Selenium	2.13% 1.17μg	NA	55μg per day for Men 19-50 years
Sodium	0.23% 3.42mg	2.8% 42mg	1500mg per day for Men 19-50 years
Zinc	14.6% 1.6mg	12.5% 1.37mg	11mg per day for Men 19-50 years
Water	0.022% 0.8g	0.025% 0.93g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Plain Almond Butter vs All Flavors Except Macadamia Wheat-based Formulated:

• Plain Almond Butter no Salt has 3.3 times more Vitamin B2 and 2.2 times more Vitamin B3 than All Flavors Except Macadamia Wheat-based Formulated no Salt.
• While All Flavors Except Macadamia Wheat-based Formulated no Salt contain 9.3 times more Vitamin B1, 3.2 times more Vitamin B6 and 2.2 times more Vitamin B9 than Plain Almond Butter no Salt.
• Both Plain Almond Butter no Salt and All Flavors Except Macadamia Wheat-based Formulated no Salt have similar amounts of Vitamin B5 per 300 kcal.
• Both Plain Almond Butter no Salt as well as All Flavors Except Macadamia Wheat-based Formulated no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Plain Almond Butter vs All Flavors Except Macadamia Wheat-based Formulated:

• Plain Almond Butter no Salt has 16.6 times more Calcium, 5.4 times more Copper, 1.4 times more Iron, 5 times more Magnesium, 1.5 times more Phosphorus and 2.5 times more Potassium than All Flavors Except Macadamia Wheat-based Formulated no Salt.
• While All Flavors Except Macadamia Wheat-based Formulated no Salt contain 3.1 times more Manganese than Plain Almond Butter no Salt.
• Both Plain Almond Butter no Salt and All Flavors Except Macadamia Wheat-based Formulated no Salt have similar amounts of Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Plain Almond Butter no Salt has 2.1 times more Fiber and 1.7 times more Protein than All Flavors Except Macadamia Wheat-based Formulated no Salt.
• While All Flavors Except Macadamia Wheat-based Formulated no Salt contain 2.1 times more Saturated Fat, 240.9 times more Omega 3 and 1.6 times more Omega 6 than Plain Almond Butter no Salt.
• Both Plain Almond Butter no Salt and All Flavors Except Macadamia Wheat-based Formulated no Salt have similar amounts of Energy, Fat and Carbohydrate per 300 kcal.
• Both Plain Almond Butter no Salt as well as All Flavors Except Macadamia Wheat-based Formulated no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.