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

Macros Ratio

	Protein	Fat	Carbs
Plain Almond Butter with Salt	13%	76%	11%
Oil Roasted Pecans with Salt	5%	88%	7%

Macro Nutrients

	Plain Almond Butter with Salt	Oil Roasted Pecans with Salt	Recommended Dietary Allowance
Energy	30% 870kcal	35% 1013kcal	2900kcal per day for Men 19-50 years
Fat	81% 78.7g	110% 107g	97g per day for Men 19-50 years
Saturated Fat	29% 9.3g	32% 10.3g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	91% 1.46g	1.6g per day for Men 19-50 years
Omega 6	113% 19.3g	188% 32g	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	14% 18.4g	130g per day for Men 19-50 years
Sugars	12.3% 8.9g	7.76% 5.63g	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	% 0.057g	g per day for Men 19-50 years
Sucrose	% 8.7g	% 5.53g	g per day for Men 19-50 years
Fiber	38.4% 14.6g	35.4% 13.5g	38g per day for Men 19-50 years
Protein	53% 29.7g	23.3% 13g	56g per day for Men 19-50 years

Vitamins

	Plain Almond Butter with Salt	Oil Roasted Pecans with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.79% 7.1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.84% 0.058mg	56% 0.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	102% 1.33mg	12% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.47mg	10.6% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9% 0.45mg	21% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.2% 0.15mg	20.4% 0.27mg	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	5.3% 21.3μg	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	1.1% 0.99mg	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	24% 3.6mg	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 Pecans with Salt	Recommended Dietary Allowance
Calcium	49% 492mg	9.5% 95mg	1000mg per day for Men 19-50 years
Copper	147% 1.32mg	189% 1.7mg	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	43.8% 3.5mg	8mg per day for Men 19-50 years
Magnesium	94% 395mg	41% 172mg	420mg per day for Men 19-50 years
Manganese	131% 3.02mg	228% 5.24mg	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	53.3% 373mg	700mg per day for Men 19-50 years
Potassium	31% 1060mg	16.3% 556mg	3400mg per day for Men 19-50 years
Selenium	6.2% 3.4μg	15.5% 8.5μg	55μg per day for Men 19-50 years
Sodium	21.5% 322mg	37% 557mg	1500mg per day for Men 19-50 years
Zinc	42.4% 4.66mg	57.6% 6.34mg	11mg per day for Men 19-50 years
Water	0.063% 2.32g	0.043% 1.6g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of Plain Almond Butter with Salt versus 5 oz of Oil Roasted Pecans with Salt 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 Pecans with Salt:

• 5 ounces of Plain Almond Butter with Salt have 8.5 times more Vitamin B2, 2.6 times more Vitamin B3, 3.5 times more Vitamin B9 and 9.6 times more Vitamin E than Oil Roasted Pecans with Salt.
• While 5 oz of Oil Roasted Pecans with Salt contain 11.5 times more Vitamin B1, 2.3 times more Vitamin B5 and 1.8 times more Vitamin B6 than Plain Almond Butter with Salt.
• Both Plain Almond Butter with Salt as well as Oil Roasted Pecans with Salt 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 Pecans with Salt:

• 5 ounces of Plain Almond Butter with Salt have 5.2 times more Calcium, 1.4 times more Iron, 2.3 times more Magnesium, 1.9 times more Phosphorus and 1.9 times more Potassium than Oil Roasted Pecans with Salt.
• While 5 oz of Oil Roasted Pecans with Salt contain 1.3 times more Copper, 1.7 times more Manganese, 2.5 times more Selenium, 1.7 times more Sodium and 1.4 times more Zinc than Plain Almond Butter with Salt.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Plain Almond Butter with Salt have 1.4 times more Carbohydrate, 1.6 times more Sugars and 2.3 times more Protein than Oil Roasted Pecans with Salt.
• While 5 oz of Oil Roasted Pecans with Salt contain 1.4 times more Fat, 147.3 times more Omega 3 and 1.7 times more Omega 6 than Plain Almond Butter with Salt.
• Both Plain Almond Butter with Salt and Oil Roasted Pecans with Salt offer comparable quantities of Energy, Saturated Fat and Fiber per five ounces.
• 5 ounces of Plain Almond Butter with Salt provide inadequate amounts of Omega 3