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

Macros Ratio

	Protein	Fat	Carbs
Lightly Salted Oil Roasted Mixed Nuts with Peanuts	12%	75%	13%
Plain Almond Butter with Salt	13%	76%	11%

Macro Nutrients

	Lightly Salted Oil Roasted Mixed Nuts with Peanuts	Plain Almond Butter with Salt	Recommended Dietary Allowance
Energy	29.7% 860kcal	30% 870kcal	2900kcal per day for Men 19-50 years
Fat	79% 76.5g	81% 78.7g	97g per day for Men 19-50 years
Saturated Fat	38.6% 12.3g	29% 9.3g	32g per day for Men 19-50 years
Omega 3	7.26% 0.12g	0.62% 0.01g	1.6g per day for Men 19-50 years
Omega 6	121% 20.5g	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	23% 30g	20.5% 26.7g	130g per day for Men 19-50 years
Sugars	8.1% 5.9g	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	% 0g	% 0.028g	g per day for Men 19-50 years
Sucrose	% 5.9g	% 8.7g	g per day for Men 19-50 years
Fiber	26% 9.92g	38.4% 14.6g	38g per day for Men 19-50 years
Protein	50.7% 28.4g	53% 29.7g	56g per day for Men 19-50 years

Vitamins

	Lightly Salted Oil Roasted Mixed Nuts with Peanuts	Plain Almond Butter with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.3% 0.27mg	4.84% 0.058mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.4% 0.28mg	102% 1.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	68.3% 11mg	28% 4.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.3% 1.6mg	9% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.4% 0.5mg	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	29.4% 118μg	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	0.79% 0.71mg	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	74% 11mg	229% 34.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.73% 8.08μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Lightly Salted Oil Roasted Mixed Nuts with Peanuts	Plain Almond Butter with Salt	Recommended Dietary Allowance
Calcium	16.6% 166mg	49% 492mg	1000mg per day for Men 19-50 years
Copper	143% 1.3mg	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	46.2% 3.7mg	62% 4.95mg	8mg per day for Men 19-50 years
Magnesium	77.3% 325mg	94% 395mg	420mg per day for Men 19-50 years
Manganese	126% 2.9mg	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	92% 646mg	103% 720mg	700mg per day for Men 19-50 years
Potassium	26.3% 896mg	31% 1060mg	3400mg per day for Men 19-50 years
Selenium	87.4% 48μg	6.2% 3.4μg	55μg per day for Men 19-50 years
Sodium	15.2% 228mg	21.5% 322mg	1500mg per day for Men 19-50 years
Zinc	43.3% 4.76mg	42.4% 4.66mg	11mg per day for Men 19-50 years
Water	0.08% 2.95g	0.063% 2.32g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Lightly Salted Oil Roasted Mixed Nuts with Peanuts have 4.6 times more Vitamin B1, 2.4 times more Vitamin B3, 3.6 times more Vitamin B5, 3.4 times more Vitamin B6, 1.6 times more Vitamin B9 and more Vitamin K than Plain Almond Butter with Salt.
• While 5 oz of Plain Almond Butter with Salt contain 4.8 times more Vitamin B2 and 3.1 times more Vitamin E than Lightly Salted Oil Roasted Mixed Nuts with Peanuts.
• 5 ounces of Plain Almond Butter with Salt have insufficient amounts of Vitamin K
• Both Lightly Salted Oil Roasted Mixed Nuts with Peanuts as well as Plain Almond Butter with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

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

• 5 ounces of Lightly Salted Oil Roasted Mixed Nuts with Peanuts have 14.1 times more Selenium than Plain Almond Butter with Salt.
• While 5 oz of Plain Almond Butter with Salt contain 3 times more Calcium, 1.3 times more Iron and 1.4 times more Sodium than Lightly Salted Oil Roasted Mixed Nuts with Peanuts.
• Both Lightly Salted Oil Roasted Mixed Nuts with Peanuts and Plain Almond Butter with Salt contain similar levels of Copper, Magnesium, Manganese, Phosphorus, Potassium and Zinc per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Lightly Salted Oil Roasted Mixed Nuts with Peanuts have 1.3 times more Saturated Fat and 11.7 times more Omega 3 than Plain Almond Butter with Salt.
• While 5 oz of Plain Almond Butter with Salt contain 1.5 times more Sugars and 1.5 times more Fiber than Lightly Salted Oil Roasted Mixed Nuts with Peanuts.
• Both Lightly Salted Oil Roasted Mixed Nuts with Peanuts and Plain Almond Butter with Salt offer comparable quantities of Energy, Fat, Omega 6, Carbohydrate and Protein per five ounces.
• 5 ounces of Plain Almond Butter with Salt provide inadequate amounts of Omega 3