Comparing Nutrients in 7 ounces Plain Almond Butter with Salt VS Oil Roasted Mixed Nuts

Macros Ratio

	Protein	Fat	Carbs
Plain Almond Butter with Salt	13%	76%	11%
Oil Roasted Mixed Nuts	11%	72%	17%

Macro Nutrients

	Plain Almond Butter with Salt	Oil Roasted Mixed Nuts	Recommended Dietary Allowance
Energy	42% 1218kcal	41.5% 1205kcal	2900kcal per day for Men 19-50 years
Fat	114% 110g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	40.6% 13g	44.3% 14g	32g per day for Men 19-50 years
Omega 3	0.87% 0.014g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	159% 27g	125% 21.3g	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	38% 49.6g	130g per day for Men 19-50 years
Sugars	17% 12.4g	14.3% 10.3g	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	0.11% 0.079g	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	% 0.22g	g per day for Men 19-50 years
Sucrose	% 12g	% 9.92g	g per day for Men 19-50 years
Fiber	53.8% 20.4g	37% 14g	38g per day for Men 19-50 years
Protein	74.3% 41.6g	63.3% 35.4g	56g per day for Men 19-50 years

Vitamins

	Plain Almond Butter with Salt	Oil Roasted Mixed Nuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.8% 0.081mg	59% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	143% 1.86mg	49% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39% 6.26mg	25% 3.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.6% 0.63mg	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.7% 0.2mg	54.5% 0.71mg	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	51.6% 206μg	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	1.32% 1.2mg	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	102% 15.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Plain Almond Butter with Salt	Oil Roasted Mixed Nuts	Recommended Dietary Allowance
Calcium	69% 689mg	25.8% 258mg	1000mg per day for Men 19-50 years
Copper	206% 1.85mg	370% 3.33mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	128% 10.3mg	8mg per day for Men 19-50 years
Magnesium	132% 554mg	130% 546mg	420mg per day for Men 19-50 years
Manganese	184% 4.23mg	185% 4.25mg	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	123% 859mg	700mg per day for Men 19-50 years
Potassium	43.7% 1484mg	41.7% 1417mg	3400mg per day for Men 19-50 years
Selenium	8.66% 4.76μg	502% 276μg	55μg per day for Men 19-50 years
Sodium	30% 450mg	19% 284mg	1500mg per day for Men 19-50 years
Zinc	59.4% 6.53mg	82.4% 9.07mg	11mg per day for Men 19-50 years
Water	0.088% 3.25g	0.17% 6.25g	3700g per day for Men 19-50 years

Nutrient Comparison: Plain Almond Butter with Salt VS Oil Roasted Mixed Nuts per 7 oz

Compare the macro and micronutrient content in 7 oz of Plain Almond Butter with Salt versus 7 oz of Oil Roasted Mixed Nuts 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 Oil Roasted Mixed Nuts:

• 7 ounces of Plain Almond Butter with Salt have 2.9 times more Vitamin B2, 1.6 times more Vitamin B3 and 3.2 times more Vitamin E than Oil Roasted Mixed Nuts.
• While 7 oz of Lightly Salted Oil Roasted Mixed Nuts contain 8.7 times more Vitamin B1, 1.9 times more Vitamin B5, 3.5 times more Vitamin B6 and 2 times more Vitamin B9 than Plain Almond Butter with Salt.
• Both Plain Almond Butter with Salt as well as Lightly Salted Oil Roasted Mixed Nuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Plain Almond Butter with Salt vs Oil Roasted Mixed Nuts:

• 7 ounces of Plain Almond Butter with Salt have 2.7 times more Calcium and 1.6 times more Sodium than Oil Roasted Mixed Nuts.
• While 7 oz of Lightly Salted Oil Roasted Mixed Nuts contain 1.8 times more Copper, 1.5 times more Iron, 58 times more Selenium and 1.4 times more Zinc than Plain Almond Butter with Salt.
• Both Plain Almond Butter with Salt and Oil Roasted Mixed Nuts contain similar levels of Magnesium, Manganese, Phosphorus and Potassium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Plain Almond Butter with Salt have 1.3 times more Omega 6, 1.2 times more Sugars and 1.5 times more Fiber than Oil Roasted Mixed Nuts.
• While 7 oz of Lightly Salted Oil Roasted Mixed Nuts contain 1.3 times more Carbohydrate than Plain Almond Butter with Salt.
• Both Plain Almond Butter with Salt and Oil Roasted Mixed Nuts offer comparable quantities of Energy, Fat, Saturated Fat and Protein per seven ounces.
• Both Plain Almond Butter with Salt as well as Lightly Salted Oil Roasted Mixed Nuts provide inadequate amounts of Omega 3 in seven ounces.