Comparing Nutrients in 5 ounces Blanched Almonds VS Plain Almond Butter

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Plain Almond Butter	13%	76%	11%

Macro Nutrients

	Blanched Almonds	Plain Almond Butter	Recommended Dietary Allowance
Energy	29% 836kcal	30% 870kcal	2900kcal per day for Men 19-50 years
Fat	76.7% 74.4g	81% 78.7g	97g per day for Men 19-50 years
Saturated Fat	17.5% 5.6g	18.4% 5.9g	32g per day for Men 19-50 years
Omega 3	0.35% 0.006g	0.62% 0.01g	1.6g per day for Men 19-50 years
Omega 6	103% 17.5g	113% 19.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.4% 26.5g	20.5% 26.7g	130g per day for Men 19-50 years
Sugars	9.05% 6.56g	8.66% 6.28g	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	% 0.043g	% 0.028g	g per day for Men 19-50 years
Sucrose	% 6.32g	% 6.15g	g per day for Men 19-50 years
Fiber	37% 14g	38.4% 14.6g	38g per day for Men 19-50 years
Protein	54% 30.3g	53% 29.7g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Plain Almond Butter	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.6% 0.27mg	4.84% 0.058mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77.5% 1mg	102% 1.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.96mg	28% 4.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.9% 0.45mg	9% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.5% 0.16mg	11.2% 0.15mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	271% 81.2μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	17.4% 69.5μg	18.8% 75μg	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	224% 33.7mg	229% 34.3mg	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

	Blanched Almonds	Plain Almond Butter	Recommended Dietary Allowance
Calcium	33.5% 335mg	49% 492mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	147% 1.32mg	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	58% 4.65mg	62% 4.95mg	8mg per day for Men 19-50 years
Magnesium	90% 380mg	94% 395mg	420mg per day for Men 19-50 years
Manganese	113% 2.6mg	131% 3.02mg	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	97% 682mg	103% 720mg	700mg per day for Men 19-50 years
Potassium	27.5% 934mg	31% 1060mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	6.2% 3.4μg	55μg per day for Men 19-50 years
Sodium	1.8% 27mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	38.3% 4.2mg	42.4% 4.66mg	11mg per day for Men 19-50 years
Water	0.17% 6.4g	0.063% 2.32g	3700g per day for Men 19-50 years

Nutrient Comparison: Blanched Almonds VS Plain Almond Butter per 5 oz

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

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

• 5 ounces of Blanched Almonds have 4.7 times more Vitamin B1 than Plain Almond Butter.
• While 5 oz of Plain Almond Butter no Salt contain 1.3 times more Vitamin B2 than Blanched Almonds.
• Both Blanched Almonds and Plain Almond Butter provide similar amounts of Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin E per five ounces.
• Both Blanched Almonds as well as Plain Almond Butter no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in five ounces.

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

• 5 ounces of Blanched Almonds have 1.3 times more Selenium than Plain Almond Butter.
• While 5 oz of Plain Almond Butter no Salt contain 1.5 times more Calcium than Blanched Almonds.
• Both Blanched Almonds and Plain Almond Butter contain similar levels of Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc per five ounces.

Comparison of macro-nutrients per 5 ounces:

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