Comparing Nutrients in 5 ounces Plain Almond Butter with Salt VS Lightly Salted Oil Roasted Mixed Nuts with Peanuts

Macros Ratio

	Protein	Fat	Carbs
Plain Almond Butter with Salt	13%	76%	11%
Lightly Salted Oil Roasted Mixed Nuts with Peanuts	12%	75%	13%

Macro Nutrients

	Plain Almond Butter with Salt	Lightly Salted Oil Roasted Mixed Nuts with Peanuts	Recommended Dietary Allowance
Energy	30% 870kcal	29.7% 860kcal	2900kcal per day for Men 19-50 years
Fat	81% 78.7g	79% 76.5g	97g per day for Men 19-50 years
Saturated Fat	29% 9.3g	38.6% 12.3g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	7.26% 0.12g	1.6g per day for Men 19-50 years
Omega 6	113% 19.3g	121% 20.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.5% 26.7g	23% 30g	130g per day for Men 19-50 years
Sugars	12.3% 8.9g	8.1% 5.9g	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	% 0.028g	% 0g	g per day for Men 19-50 years
Sucrose	% 8.7g	% 5.9g	g per day for Men 19-50 years
Fiber	38.4% 14.6g	26% 9.92g	38g per day for Men 19-50 years
Protein	53% 29.7g	50.7% 28.4g	56g per day for Men 19-50 years

Vitamins

	Plain Almond Butter with Salt	Lightly Salted Oil Roasted Mixed Nuts with Peanuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.84% 0.058mg	22.3% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	102% 1.33mg	21.4% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.47mg	68.3% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9% 0.45mg	32.3% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.2% 0.15mg	38.4% 0.5mg	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	18.8% 75μg	29.4% 118μg	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	0.79% 0.71mg	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	229% 34.3mg	74% 11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	6.73% 8.08μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Plain Almond Butter with Salt	Lightly Salted Oil Roasted Mixed Nuts with Peanuts	Recommended Dietary Allowance
Calcium	49% 492mg	16.6% 166mg	1000mg per day for Men 19-50 years
Copper	147% 1.32mg	143% 1.3mg	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	62% 4.95mg	46.2% 3.7mg	8mg per day for Men 19-50 years
Magnesium	94% 395mg	77.3% 325mg	420mg per day for Men 19-50 years
Manganese	131% 3.02mg	126% 2.9mg	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	103% 720mg	92% 646mg	700mg per day for Men 19-50 years
Potassium	31% 1060mg	26.3% 896mg	3400mg per day for Men 19-50 years
Selenium	6.2% 3.4μg	87.4% 48μg	55μg per day for Men 19-50 years
Sodium	21.5% 322mg	15.2% 228mg	1500mg per day for Men 19-50 years
Zinc	42.4% 4.66mg	43.3% 4.76mg	11mg per day for Men 19-50 years
Water	0.063% 2.32g	0.08% 2.95g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Plain Almond Butter with Salt vs Lightly Salted Oil Roasted Mixed Nuts with Peanuts:

• Plain Almond Butter with Salt has 4.8 times more Vitamin B2 and 3.1 times more Vitamin E than Lightly Salted Oil Roasted Mixed Nuts with Peanuts.
• While Lightly Salted Oil Roasted Mixed Nuts with Peanuts contain 4.6 times more Vitamin B1, 2.4 times more Vitamin B3, 3.6 times more Vitamin B5, 3.4 times more Vitamin B6, 1.6 times more Vitamin B9 and more Vitamin K than Plain Almond Butter with Salt.
• Both Plain Almond Butter with Salt as well as Lightly Salted Oil Roasted Mixed Nuts with Peanuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Plain Almond Butter with Salt vs Lightly Salted Oil Roasted Mixed Nuts with Peanuts:

• Plain Almond Butter with Salt has 3 times more Calcium, 1.3 times more Iron, 1.2 times more Magnesium and 1.4 times more Sodium than Lightly Salted Oil Roasted Mixed Nuts with Peanuts.
• While Lightly Salted Oil Roasted Mixed Nuts with Peanuts contain 14.1 times more Selenium than Plain Almond Butter with Salt.
• Both Plain Almond Butter with Salt and Lightly Salted Oil Roasted Mixed Nuts with Peanuts have similar amounts of Copper, Manganese, Phosphorus, Potassium and Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Plain Almond Butter with Salt has 1.5 times more Sugars and 1.5 times more Fiber than Lightly Salted Oil Roasted Mixed Nuts with Peanuts.
• While Lightly Salted Oil Roasted Mixed Nuts with Peanuts contain 1.3 times more Saturated Fat and 11.7 times more Omega 3 than Plain Almond Butter with Salt.
• Both Plain Almond Butter with Salt and Lightly Salted Oil Roasted Mixed Nuts with Peanuts have similar amounts of Energy, Fat, Omega 6, Carbohydrate and Protein per 5 oz.
• Both Plain Almond Butter with Salt as well as Lightly Salted Oil Roasted Mixed Nuts with Peanuts have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 5 oz.