Comparing Nutrients in 7 ounces Plain Almond Butter VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Plain Almond Butter	13%	76%	11%
Almonds	14%	72%	14%

Macro Nutrients

	Plain Almond Butter	Almonds	Recommended Dietary Allowance
Energy	42% 1218kcal	39.6% 1149kcal	2900kcal per day for Men 19-50 years
Fat	114% 110g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	25.7% 8.24g	23.6% 7.54g	32g per day for Men 19-50 years
Omega 3	0.87% 0.014g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	159% 27g	144% 24.5g	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	33% 42.8g	130g per day for Men 19-50 years
Sugars	12% 8.8g	12% 8.63g	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	0.3% 0.22g	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	% 0.34g	g per day for Men 19-50 years
Sucrose	% 8.6g	% 7.84g	g per day for Men 19-50 years
Fiber	53.8% 20.4g	65.3% 25g	38g per day for Men 19-50 years
Protein	74.3% 41.6g	75% 42g	56g per day for Men 19-50 years

Vitamins

	Plain Almond Butter	Almonds	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	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	143% 1.86mg	174% 2.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39% 6.26mg	45% 7.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.6% 0.63mg	18.7% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.7% 0.2mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	379% 114μg	377% 113μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	26.3% 105μg	22% 87.3μg	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	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	320% 48mg	339% 51mg	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	Almonds	Recommended Dietary Allowance
Calcium	69% 689mg	53.4% 534mg	1000mg per day for Men 19-50 years
Copper	206% 1.85mg	227% 2.05mg	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	92% 7.36mg	8mg per day for Men 19-50 years
Magnesium	132% 554mg	128% 536mg	420mg per day for Men 19-50 years
Manganese	184% 4.23mg	188% 4.32mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	200% 90μg	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	136% 955mg	700mg per day for Men 19-50 years
Potassium	43.7% 1484mg	42.8% 1455mg	3400mg per day for Men 19-50 years
Selenium	8.66% 4.76μg	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	59.4% 6.53mg	56.3% 6.2mg	11mg per day for Men 19-50 years
Water	0.088% 3.25g	0.24% 8.75g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Plain Almond Butter vs Almonds:

• Plain Almond Butter no Salt has 1.2 times more Vitamin B9 than Almonds.
• While Almonds contain 5 times more Vitamin B1, 1.5 times more Vitamin B5 and 1.3 times more Vitamin B6 than Plain Almond Butter no Salt.
• Both Plain Almond Butter no Salt and Almonds have similar amounts of Vitamin B2, Vitamin B3, Vitamin B7 and Vitamin E per 7 oz.
• Both Plain Almond Butter no Salt as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 7 oz.

Comparing minerals per 7 ounces for Plain Almond Butter vs Almonds:

• Plain Almond Butter no Salt has 1.3 times more Calcium than Almonds.
• While Almonds contain 1.7 times more Selenium than Plain Almond Butter no Salt.
• Both Plain Almond Butter no Salt and Almonds have similar amounts of Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

Both Plain Almond Butter no Salt and Almonds have similar amounts of macro-nutrients per 7 oz
• Both Plain Almond Butter no Salt and Almonds have similar amounts of Energy, Fat, Saturated Fat, Omega 6, Carbohydrate, Sugars, Fiber and Protein per 7 oz.
• Both Plain Almond Butter no Salt as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 7 oz.