Comparing Nutrients in 7 ounces Roasted Almonds VS Plain Almond Butter

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Plain Almond Butter	13%	76%	11%

Macro Nutrients

	Roasted Almonds	Plain Almond Butter	Recommended Dietary Allowance
Energy	41% 1187kcal	42% 1218kcal	2900kcal per day for Men 19-50 years
Fat	107% 104g	114% 110g	97g per day for Men 19-50 years
Saturated Fat	25.4% 8.12g	25.7% 8.24g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	0.87% 0.014g	1.6g per day for Men 19-50 years
Omega 6	151% 25.7g	159% 27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32% 41.7g	28.7% 37.3g	130g per day for Men 19-50 years
Sugars	13.3% 9.64g	12% 8.8g	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	0.027% 0.02g	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	% 0.02g	% 0.04g	g per day for Men 19-50 years
Sucrose	% 9.43g	% 8.6g	g per day for Men 19-50 years
Fiber	57% 21.6g	53.8% 20.4g	38g per day for Men 19-50 years
Protein	74.3% 41.6g	74.3% 41.6g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Plain Almond Butter	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.7% 0.15mg	6.8% 0.081mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	183% 2.38mg	143% 1.86mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.2mg	39% 6.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	12.6% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.8% 0.27mg	15.7% 0.2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	379% 114μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	27.3% 109μg	26.3% 105μg	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	316% 47.4mg	320% 48mg	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

	Roasted Almonds	Plain Almond Butter	Recommended Dietary Allowance
Calcium	53% 532mg	69% 689mg	1000mg per day for Men 19-50 years
Copper	242% 2.2mg	206% 1.85mg	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	93% 7.4mg	86.6% 6.93mg	8mg per day for Men 19-50 years
Magnesium	132% 554mg	132% 554mg	420mg per day for Men 19-50 years
Manganese	193% 4.43mg	184% 4.23mg	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	134% 935mg	144% 1008mg	700mg per day for Men 19-50 years
Potassium	41.6% 1415mg	43.7% 1484mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	8.66% 4.76μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	59.7% 6.57mg	59.4% 6.53mg	11mg per day for Men 19-50 years
Water	0.13% 4.8g	0.088% 3.25g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Plain Almond Butter per 7 oz

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

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

• 7 ounces of Roasted Almonds have 1.9 times more Vitamin B1, 1.3 times more Vitamin B2 and 1.3 times more Vitamin B6 than Plain Almond Butter.
• Both Roasted Almonds and Plain Almond Butter provide similar amounts of Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin E per seven ounces.
• Both Dry Roasted Almonds as well as Plain Almond Butter no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in seven ounces.

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

• 7 oz of Plain Almond Butter no Salt contain 1.3 times more Calcium than Dry Roasted Almonds.
• Both Roasted Almonds and Plain Almond Butter contain similar levels of Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium and Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• Both Dry Roasted Almonds and Plain Almond Butter no Salt have similar amounts of macro-nutrients per 7 oz
• Both Roasted Almonds and Plain Almond Butter offer comparable quantities of Energy, Fat, Saturated Fat, Omega 6, Carbohydrate, Sugars, Fiber and Protein per seven ounces.
• Both Dry Roasted Almonds as well as Plain Almond Butter no Salt provide inadequate amounts of Omega 3 in seven ounces.