Comparing Nutrients in 5 ounces Plain Almond Butter VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Plain Almond Butter	13%	76%	11%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Plain Almond Butter	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	30% 870kcal	29.7% 860kcal	2900kcal per day for Men 19-50 years
Fat	81% 78.7g	80.6% 78.2g	97g per day for Men 19-50 years
Saturated Fat	18.4% 5.9g	18.6% 5.96g	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	113% 19g	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	19.3% 25g	130g per day for Men 19-50 years
Sugars	8.66% 6.28g	8.9% 6.45g	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	% 0.057g	g per day for Men 19-50 years
Sucrose	% 6.15g	% 6.2g	g per day for Men 19-50 years
Fiber	38.4% 14.6g	39% 15g	38g per day for Men 19-50 years
Protein	53% 29.7g	53.7% 30g	56g per day for Men 19-50 years

Vitamins

	Plain Almond Butter	Oil Roasted Almonds	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	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	102% 1.33mg	85% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.47mg	32.5% 5.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9% 0.45mg	6.5% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.2% 0.15mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	271% 81.2μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	18.8% 75μg	9.57% 38.3μg	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	0% 0mg	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	245% 37mg	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

	Plain Almond Butter	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	49% 492mg	41.2% 412mg	1000mg per day for Men 19-50 years
Copper	147% 1.32mg	150% 1.35mg	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	65.2% 5.2mg	8mg per day for Men 19-50 years
Magnesium	94% 395mg	92% 388mg	420mg per day for Men 19-50 years
Manganese	131% 3.02mg	152% 3.5mg	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	94% 661mg	700mg per day for Men 19-50 years
Potassium	31% 1060mg	29% 991mg	3400mg per day for Men 19-50 years
Selenium	6.2% 3.4μg	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	42.4% 4.66mg	39.6% 4.35mg	11mg per day for Men 19-50 years
Water	0.063% 2.32g	0.11% 3.97g	3700g per day for Men 19-50 years

Nutrient Comparison: Plain Almond Butter VS Oil Roasted Almonds per 5 oz

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

Lets compare vitamin content per 5 ounces of Plain Almond Butter vs Oil Roasted Almonds:

• 5 ounces of Plain Almond Butter have 1.2 times more Vitamin B2, 1.4 times more Vitamin B5 and 2 times more Vitamin B9 than Oil Roasted Almonds.
• While 5 oz of Oil Roasted Almonds contain 2.2 times more Vitamin B1 than Plain Almond Butter no Salt.
• Both Plain Almond Butter and Oil Roasted Almonds provide similar amounts of Vitamin B3, Vitamin B6 and Vitamin E per five ounces.
• Both Plain Almond Butter no Salt as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Plain Almond Butter vs Oil Roasted Almonds:

• 5 oz of Oil Roasted Almonds contain 1.7 times more Selenium than Plain Almond Butter no Salt.
• Both Plain Almond Butter and Oil Roasted Almonds contain similar levels of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc per five ounces.

Comparison of macro-nutrients per 5 ounces:

• Both Plain Almond Butter no Salt and Oil Roasted Almonds have similar amounts of macro-nutrients per 5 oz
• Both Plain Almond Butter and Oil Roasted Almonds offer comparable quantities of Energy, Fat, Saturated Fat, Omega 6, Carbohydrate, Sugars, Fiber and Protein per five ounces.
• Both Plain Almond Butter no Salt as well as Oil Roasted Almonds provide inadequate amounts of Omega 3 in five ounces.