Comparing Nutrients in 7 ounces Plain Almond Butter with Salt VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Plain Almond Butter with Salt	13%	76%	11%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Plain Almond Butter with Salt	Brazilnuts	Recommended Dietary Allowance
Energy	42% 1218kcal	45% 1308kcal	2900kcal per day for Men 19-50 years
Fat	114% 110g	137% 133g	97g per day for Men 19-50 years
Saturated Fat	40.6% 13g	100% 32g	32g per day for Men 19-50 years
Omega 3	0.87% 0.014g	4.47% 0.071g	1.6g per day for Men 19-50 years
Omega 6	159% 27g	284% 48.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28.7% 37.3g	18% 23.3g	130g per day for Men 19-50 years
Sugars	17% 12.4g	6.38% 4.62g	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	% 0.04g	% 0g	g per day for Men 19-50 years
Sucrose	% 12g	% 4.62g	g per day for Men 19-50 years
Fiber	53.8% 20.4g	39% 15g	38g per day for Men 19-50 years
Protein	74.3% 41.6g	50.7% 28.4g	56g per day for Men 19-50 years

Vitamins

	Plain Almond Butter with Salt	Brazilnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.8% 0.081mg	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	143% 1.86mg	5.34% 0.069mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39% 6.26mg	3.66% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.6% 0.63mg	7.3% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.7% 0.2mg	15.4% 0.2mg	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	26.3% 105μg	11% 43.7μg	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	1.54% 1.4mg	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	320% 48mg	74.7% 11.2mg	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 with Salt	Brazilnuts	Recommended Dietary Allowance
Calcium	69% 689mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	206% 1.85mg	384% 3.46mg	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	86.6% 6.93mg	60.3% 4.82mg	8mg per day for Men 19-50 years
Magnesium	132% 554mg	178% 746mg	420mg per day for Men 19-50 years
Manganese	184% 4.23mg	106% 2.43mg	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	144% 1008mg	206% 1439mg	700mg per day for Men 19-50 years
Potassium	43.7% 1484mg	38.5% 1308mg	3400mg per day for Men 19-50 years
Selenium	8.66% 4.76μg	6917% 3804μg	55μg per day for Men 19-50 years
Sodium	30% 450mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	59.4% 6.53mg	73.2% 8.06mg	11mg per day for Men 19-50 years
Water	0.088% 3.25g	0.18% 6.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Plain Almond Butter with Salt VS Brazilnuts per 7 oz

Compare the macro and micronutrient content in 7 oz of Plain Almond Butter with Salt versus 7 oz of Brazilnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Plain Almond Butter with Salt vs Brazilnuts:

• 7 ounces of Plain Almond Butter with Salt have 26.8 times more Vitamin B2, 10.7 times more Vitamin B3, 1.7 times more Vitamin B5, 2.4 times more Vitamin B9 and 4.3 times more Vitamin E than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 15 times more Vitamin B1 than Plain Almond Butter with Salt.
• Both Plain Almond Butter with Salt and Brazilnuts provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Brazilnuts have insufficient amounts of Vitamin B3
• Both Plain Almond Butter with Salt as well as Dried Brazilnuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Plain Almond Butter with Salt vs Brazilnuts:

• 7 ounces of Plain Almond Butter with Salt have 2.2 times more Calcium, 1.4 times more Iron, 1.7 times more Manganese and 75.7 times more Sodium than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 1.9 times more Copper, 1.3 times more Magnesium, 1.4 times more Phosphorus and 798.8 times more Selenium than Plain Almond Butter with Salt.
• Both Plain Almond Butter with Salt and Brazilnuts contain similar levels of Potassium and Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Plain Almond Butter with Salt have 1.6 times more Carbohydrate, 2.7 times more Sugars, 1.4 times more Fiber and 1.5 times more Protein than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 2.5 times more Saturated Fat, 5.1 times more Omega 3 and 1.8 times more Omega 6 than Plain Almond Butter with Salt.
• Both Plain Almond Butter with Salt and Brazilnuts offer comparable quantities of Energy and Fat per seven ounces.
• 7 ounces of Plain Almond Butter with Salt provide inadequate amounts of Omega 3