Comparing Nutrients in 500 calories Plain Almond Butter VS All Flavors Except Macadamia Wheat-based Formulated

Weight per 500 calories

• Plain Almond Butter: 81.4g
• All Flavors Except Macadamia Wheat-based Formulated: 77.3g

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

Which food has more nutrients per 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	46.6% 45g	49.6% 48g	97g per day for Men 19-50 years
Saturated Fat	10.6% 3.4g	22.6% 7.24g	32g per day for Men 19-50 years
Omega 3	0.36% 0.006g	86% 1.37g	1.6g per day for Men 19-50 years
Omega 6	65% 11g	102% 17.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.8% 15.3g	12.4% 16g	130g per day for Men 19-50 years
Sugars	4.98% 3.6g	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	% 0.016g	NA	g per day for Men 19-50 years
Sucrose	% 3.53g	NA	g per day for Men 19-50 years
Fiber	22% 8.4g	10.6% 4g	38g per day for Men 19-50 years
Protein	30.5% 17g	18% 10g	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	2.8% 0.033mg	25.8% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	59% 0.76mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.57mg	7.24% 1.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.18% 0.26mg	4.82% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.45% 0.084mg	20.7% 0.27mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	156% 46.7μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	10.8% 43μg	24% 97μg	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	0.086% 0.077mg	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	131% 19.7mg	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	28.3% 283mg	1.7% 17mg	1000mg per day for Men 19-50 years
Copper	84.5% 0.76mg	15.5% 0.14mg	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	35.5% 2.84mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	75.4% 1.74mg	233% 5.37mg	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	59% 414mg	40.4% 283mg	700mg per day for Men 19-50 years
Potassium	18% 609mg	7.27% 247mg	3400mg per day for Men 19-50 years
Selenium	3.55% 1.95μg	NA	55μg per day for Men 19-50 years
Sodium	0.38% 5.7mg	4.7% 70.3mg	1500mg per day for Men 19-50 years
Zinc	24.4% 2.68mg	20.8% 2.3mg	11mg per day for Men 19-50 years
Water	0.036% 1.34g	0.042% 1.55g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 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 500 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 500 kcal.

Comparing minerals per 500 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 500 kcal.

Comparison of macro-nutrients per 500 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 500 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 500 kcal.