Comparing Nutrients in 300 calories Lightly Salted Oil Roasted Almonds VS Plain Almond Butter with Salt

Weight per 300 calories

• Lightly Salted Oil Roasted Almonds: 49.4g
• Plain Almond Butter with Salt: 49g

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

Which food has more nutrients per 300 calories - Lightly Salted Oil Roasted Almonds or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	28% 27.3g	28% 27g	97g per day for Men 19-50 years
Saturated Fat	6.5% 2.08g	10% 3.2g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.21% 0.003g	1.6g per day for Men 19-50 years
Omega 6	39.3% 6.7g	39% 6.65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.72% 8.74g	7.07% 9.2g	130g per day for Men 19-50 years
Sugars	3.1% 2.25g	4.23% 3.06g	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	% 0.02g	% 0.01g	g per day for Men 19-50 years
Sucrose	% 2.16g	% 3g	g per day for Men 19-50 years
Fiber	13.7% 5.2g	13.2% 5.03g	38g per day for Men 19-50 years
Protein	18.7% 10.5g	18.3% 10.2g	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	3.8% 0.045mg	1.67% 0.02mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.7% 0.39mg	35.3% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	9.63% 1.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.26% 0.11mg	3.1% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.5% 0.058mg	3.87% 0.05mg	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	3.34% 13.3μg	6.47% 26μg	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	85.6% 13mg	79% 12mg	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	14.4% 144mg	17% 170mg	1000mg per day for Men 19-50 years
Copper	52.4% 0.47mg	50.7% 0.46mg	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	22.7% 1.8mg	21.3% 1.7mg	8mg per day for Men 19-50 years
Magnesium	32.2% 135mg	32.5% 136mg	420mg per day for Men 19-50 years
Manganese	53% 1.2mg	45.3% 1.04mg	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	33% 230mg	35.5% 248mg	700mg per day for Men 19-50 years
Potassium	10% 345mg	10.7% 365mg	3400mg per day for Men 19-50 years
Selenium	3.7% 2.03μg	2.13% 1.17μg	55μg per day for Men 19-50 years
Sodium	4.7% 70.7mg	7.4% 111mg	1500mg per day for Men 19-50 years
Zinc	13.8% 1.5mg	14.6% 1.6mg	11mg per day for Men 19-50 years
Water	0.037% 1.4g	0.022% 0.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Lightly Salted Oil Roasted Almonds vs Plain Almond Butter with Salt:

• Lightly Salted Oil Roasted Almonds have 2.3 times more Vitamin B1 than Plain Almond Butter with Salt.
• While Plain Almond Butter with Salt contains 1.4 times more Vitamin B5 and 1.9 times more Vitamin B9 than Lightly Salted Oil Roasted Almonds.
• Both Lightly Salted Oil Roasted Almonds and Plain Almond Butter with Salt have similar amounts of Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin E per 300 kcal.
• 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 300 kcal.

Comparing minerals per 300 calories for Lightly Salted Oil Roasted Almonds vs Plain Almond Butter with Salt:

• Lightly Salted Oil Roasted Almonds have 1.7 times more Selenium than Plain Almond Butter with Salt.
• While 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 have similar amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Plain Almond Butter with Salt contains 1.5 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 have similar amounts of Energy, Fat, Omega 6, Carbohydrate, Fiber and Protein per 300 kcal.
• Both Lightly Salted Oil Roasted Almonds as well as Plain Almond Butter with Salt have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 300 kcal.