Comparing Nutrients in 5 ounces Lightly Salted Oil Roasted Almonds VS Plain Almond Butter with Salt

Macros Ratio

	Protein	Fat	Carbs
Lightly Salted Oil Roasted Almonds	13%	76%	11%
Plain Almond Butter with Salt	13%	76%	11%

Macro Nutrients

	Lightly Salted Oil Roasted Almonds	Plain Almond Butter with Salt	Recommended Dietary Allowance
Energy	29.7% 860kcal	30% 870kcal	2900kcal per day for Men 19-50 years
Fat	80.6% 78.2g	81% 78.7g	97g per day for Men 19-50 years
Saturated Fat	18.6% 5.96g	29% 9.3g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.62% 0.01g	1.6g per day for Men 19-50 years
Omega 6	113% 19g	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	19.3% 25g	20.5% 26.7g	130g per day for Men 19-50 years
Sugars	8.9% 6.45g	12.3% 8.9g	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	% 0.057g	% 0.028g	g per day for Men 19-50 years
Sucrose	% 6.2g	% 8.7g	g per day for Men 19-50 years
Fiber	39% 15g	38.4% 14.6g	38g per day for Men 19-50 years
Protein	53.7% 30g	53% 29.7g	56g per day for Men 19-50 years

Vitamins

	Lightly Salted Oil Roasted Almonds	Plain Almond Butter with Salt	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	4.84% 0.058mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	85% 1.1mg	102% 1.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.5% 5.2mg	28% 4.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.5% 0.32mg	9% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	11.2% 0.15mg	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	9.57% 38.3μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	245% 37mg	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

	Lightly Salted Oil Roasted Almonds	Plain Almond Butter with Salt	Recommended Dietary Allowance
Calcium	41.2% 412mg	49% 492mg	1000mg per day for Men 19-50 years
Copper	150% 1.35mg	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	65.2% 5.2mg	62% 4.95mg	8mg per day for Men 19-50 years
Magnesium	92% 388mg	94% 395mg	420mg per day for Men 19-50 years
Manganese	152% 3.5mg	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	94% 661mg	103% 720mg	700mg per day for Men 19-50 years
Potassium	29% 991mg	31% 1060mg	3400mg per day for Men 19-50 years
Selenium	10.6% 5.8μg	6.2% 3.4μg	55μg per day for Men 19-50 years
Sodium	13.5% 203mg	21.5% 322mg	1500mg per day for Men 19-50 years
Zinc	39.6% 4.35mg	42.4% 4.66mg	11mg per day for Men 19-50 years
Water	0.11% 3.97g	0.063% 2.32g	3700g per day for Men 19-50 years

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

• Lightly Salted Oil Roasted Almonds have 2.2 times more Vitamin B1 than Plain Almond Butter with Salt.
• While Plain Almond Butter with Salt contains 1.4 times more Vitamin B5 and 2 times more Vitamin B9 than Lightly Salted Oil Roasted Almonds.
• Both Lightly Salted Oil Roasted Almonds and Plain Almond Butter with Salt have similar amounts of Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin E per 5 oz.
• Both Lightly Salted Oil Roasted Almonds as well as Plain Almond Butter with Salt have insufficient amounts of Vitamin B12, Vitamin C and Vitamin K in 5 oz.

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

• Lightly Salted Oil Roasted Almonds have 1.7 times more Selenium than Plain Almond Butter with Salt.
• While Plain Almond Butter with Salt contains 1.6 times more Sodium than Lightly Salted Oil Roasted Almonds.
• Both Lightly Salted Oil Roasted Almonds and Plain Almond Butter with Salt have similar amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Plain Almond Butter with Salt contains 1.6 times more Saturated Fat and 1.4 times more Sugars than Lightly Salted Oil Roasted Almonds.
• Both Lightly Salted Oil Roasted Almonds and Plain Almond Butter with Salt have similar amounts of Energy, Fat, Omega 6, Carbohydrate, Fiber and Protein per 5 oz.
• Both Lightly Salted Oil Roasted Almonds as well as Plain Almond Butter with Salt have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 5 oz.