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

Macros Ratio

	Protein	Fat	Carbs
Plain Almond Butter with Salt	13%	76%	11%
Oil Roasted Mixed Nuts	11%	72%	17%

Macro Nutrients

	Plain Almond Butter with Salt	Oil Roasted Mixed Nuts	Recommended Dietary Allowance
Energy	30% 870kcal	29.7% 860kcal	2900kcal per day for Men 19-50 years
Fat	81% 78.7g	73% 71g	97g per day for Men 19-50 years
Saturated Fat	29% 9.3g	31.6% 10g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	113% 19.3g	89.6% 15.2g	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	27.3% 35.4g	130g per day for Men 19-50 years
Sugars	12.3% 8.9g	10% 7.4g	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	0.078% 0.057g	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	% 0.16g	g per day for Men 19-50 years
Sucrose	% 8.7g	% 7.1g	g per day for Men 19-50 years
Fiber	38.4% 14.6g	26.5% 10g	38g per day for Men 19-50 years
Protein	53% 29.7g	45.2% 25.3g	56g per day for Men 19-50 years

Vitamins

	Plain Almond Butter with Salt	Oil Roasted Mixed Nuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.84% 0.058mg	42% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	102% 1.33mg	35% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.47mg	17.7% 2.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9% 0.45mg	17.2% 0.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.2% 0.15mg	39% 0.51mg	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	37% 147μg	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	0.94% 0.85mg	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	72.6% 11mg	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 with Salt	Oil Roasted Mixed Nuts	Recommended Dietary Allowance
Calcium	49% 492mg	18.4% 184mg	1000mg per day for Men 19-50 years
Copper	147% 1.32mg	264% 2.38mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	92% 7.34mg	8mg per day for Men 19-50 years
Magnesium	94% 395mg	93% 390mg	420mg per day for Men 19-50 years
Manganese	131% 3.02mg	132% 3.04mg	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	103% 720mg	87.7% 614mg	700mg per day for Men 19-50 years
Potassium	31% 1060mg	29.8% 1012mg	3400mg per day for Men 19-50 years
Selenium	6.2% 3.4μg	358% 197μg	55μg per day for Men 19-50 years
Sodium	21.5% 322mg	13.5% 203mg	1500mg per day for Men 19-50 years
Zinc	42.4% 4.66mg	59% 6.48mg	11mg per day for Men 19-50 years
Water	0.063% 2.32g	0.12% 4.47g	3700g per day for Men 19-50 years

Nutrient Comparison: Plain Almond Butter with Salt VS Oil Roasted Mixed Nuts per 5 oz

Compare the macro and micronutrient content in 5 oz of Plain Almond Butter with Salt versus 5 oz of Oil Roasted Mixed Nuts to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 ounces of Plain Almond Butter with Salt have 2.9 times more Vitamin B2, 1.6 times more Vitamin B3 and 3.2 times more Vitamin E than Oil Roasted Mixed Nuts.
• While 5 oz of Lightly Salted Oil Roasted Mixed Nuts contain 8.7 times more Vitamin B1, 1.9 times more Vitamin B5, 3.5 times more Vitamin B6 and 2 times more Vitamin B9 than Plain Almond Butter with Salt.
• Both Plain Almond Butter with Salt as well as Lightly Salted Oil Roasted Mixed Nuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

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

• 5 ounces of Plain Almond Butter with Salt have 2.7 times more Calcium and 1.6 times more Sodium than Oil Roasted Mixed Nuts.
• While 5 oz of Lightly Salted Oil Roasted Mixed Nuts contain 1.8 times more Copper, 1.5 times more Iron, 58 times more Selenium and 1.4 times more Zinc than Plain Almond Butter with Salt.
• Both Plain Almond Butter with Salt and Oil Roasted Mixed Nuts contain similar levels of Magnesium, Manganese, Phosphorus and Potassium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Plain Almond Butter with Salt have 1.3 times more Omega 6, 1.2 times more Sugars and 1.5 times more Fiber than Oil Roasted Mixed Nuts.
• While 5 oz of Lightly Salted Oil Roasted Mixed Nuts contain 1.3 times more Carbohydrate than Plain Almond Butter with Salt.
• Both Plain Almond Butter with Salt and Oil Roasted Mixed Nuts offer comparable quantities of Energy, Fat, Saturated Fat and Protein per five ounces.
• Both Plain Almond Butter with Salt as well as Lightly Salted Oil Roasted Mixed Nuts provide inadequate amounts of Omega 3 in five ounces.