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

Macros Ratio

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

Macro Nutrients

	Oil Roasted Pecans with Salt	Plain Almond Butter with Salt	Recommended Dietary Allowance
Energy	35% 1013kcal	30% 870kcal	2900kcal per day for Men 19-50 years
Fat	110% 107g	81% 78.7g	97g per day for Men 19-50 years
Saturated Fat	32% 10.3g	29% 9.3g	32g per day for Men 19-50 years
Omega 3	91% 1.46g	0.62% 0.01g	1.6g per day for Men 19-50 years
Omega 6	188% 32g	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	14% 18.4g	20.5% 26.7g	130g per day for Men 19-50 years
Sugars	7.76% 5.63g	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	0.078% 0.057g	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	% 5.53g	% 8.7g	g per day for Men 19-50 years
Fiber	35.4% 13.5g	38.4% 14.6g	38g per day for Men 19-50 years
Protein	23.3% 13g	53% 29.7g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Pecans with Salt	Plain Almond Butter with Salt	Recommended Dietary Allowance
Vitamin A	0.79% 7.1μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56% 0.67mg	4.84% 0.058mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.16mg	102% 1.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.6% 1.7mg	28% 4.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.04mg	9% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.4% 0.27mg	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	5.3% 21.3μg	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	1.1% 0.99mg	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	24% 3.6mg	229% 34.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Pecans with Salt	Plain Almond Butter with Salt	Recommended Dietary Allowance
Calcium	9.5% 95mg	49% 492mg	1000mg per day for Men 19-50 years
Copper	189% 1.7mg	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	43.8% 3.5mg	62% 4.95mg	8mg per day for Men 19-50 years
Magnesium	41% 172mg	94% 395mg	420mg per day for Men 19-50 years
Manganese	228% 5.24mg	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	53.3% 373mg	103% 720mg	700mg per day for Men 19-50 years
Potassium	16.3% 556mg	31% 1060mg	3400mg per day for Men 19-50 years
Selenium	15.5% 8.5μg	6.2% 3.4μg	55μg per day for Men 19-50 years
Sodium	37% 557mg	21.5% 322mg	1500mg per day for Men 19-50 years
Zinc	57.6% 6.34mg	42.4% 4.66mg	11mg per day for Men 19-50 years
Water	0.043% 1.6g	0.063% 2.32g	3700g per day for Men 19-50 years

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

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

• 5 ounces of Oil Roasted Pecans with Salt have 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.
• While 5 oz of Plain Almond Butter with Salt contain 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.
• Both Oil Roasted Pecans with Salt 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 Oil Roasted Pecans with Salt vs Plain Almond Butter with Salt:

• 5 ounces of Oil Roasted Pecans with Salt have 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.
• While 5 oz of Plain Almond Butter with Salt contain 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.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Oil Roasted Pecans with Salt have 1.4 times more Fat, 147.3 times more Omega 3 and 1.7 times more Omega 6 than Plain Almond Butter with Salt.
• While 5 oz of Plain Almond Butter with Salt contain 1.4 times more Carbohydrate, 1.6 times more Sugars and 2.3 times more Protein than Oil Roasted Pecans with Salt.
• Both Oil Roasted Pecans with Salt and Plain Almond Butter 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