Comparing Nutrients in 7 ounces Lightly Salted Oil Roasted Almonds VS Plain Almond Butter with Salt

Macros Ratio

	Protein	Fat	Carbs
Lightly Salted Oil Roasted Almonds	13%	76%	11%
Plain Almond Butter with Salt	13%	76%	11%

Macro Nutrients

	Lightly Salted Oil Roasted Almonds	Plain Almond Butter with Salt	Recommended Dietary Allowance
Energy	41.5% 1205kcal	42% 1218kcal	2900kcal per day for Men 19-50 years
Fat	113% 109g	114% 110g	97g per day for Men 19-50 years
Saturated Fat	26% 8.35g	40.6% 13g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.87% 0.014g	1.6g per day for Men 19-50 years
Omega 6	158% 27g	159% 27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27% 35g	28.7% 37.3g	130g per day for Men 19-50 years
Sugars	12.5% 9.03g	17% 12.4g	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	% 0.079g	% 0.04g	g per day for Men 19-50 years
Sucrose	% 8.7g	% 12g	g per day for Men 19-50 years
Fiber	55% 21g	53.8% 20.4g	38g per day for Men 19-50 years
Protein	75.2% 42g	74.3% 41.6g	56g per day for Men 19-50 years

Vitamins

	Lightly Salted Oil Roasted Almonds	Plain Almond Butter with Salt	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.2% 0.18mg	6.8% 0.081mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	119% 1.55mg	143% 1.86mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.5% 7.27mg	39% 6.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.1% 0.45mg	12.6% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.23mg	15.7% 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	13.4% 53.6μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	344% 51.5mg	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

	Lightly Salted Oil Roasted Almonds	Plain Almond Butter with Salt	Recommended Dietary Allowance
Calcium	57.7% 577mg	69% 689mg	1000mg per day for Men 19-50 years
Copper	211% 1.9mg	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	91% 7.3mg	86.6% 6.93mg	8mg per day for Men 19-50 years
Magnesium	129% 544mg	132% 554mg	420mg per day for Men 19-50 years
Manganese	212% 4.9mg	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	132% 925mg	144% 1008mg	700mg per day for Men 19-50 years
Potassium	40.8% 1387mg	43.7% 1484mg	3400mg per day for Men 19-50 years
Selenium	14.8% 8.14μg	8.66% 4.76μg	55μg per day for Men 19-50 years
Sodium	19% 284mg	30% 450mg	1500mg per day for Men 19-50 years
Zinc	55.4% 6.1mg	59.4% 6.53mg	11mg per day for Men 19-50 years
Water	0.15% 5.56g	0.088% 3.25g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Lightly Salted Oil Roasted Almonds vs Plain Almond Butter with Salt:

• Lightly Salted Oil Roasted Almonds have 2.2 times more Vitamin B1 than Plain Almond Butter with Salt.
• While Plain Almond Butter with Salt contains 1.4 times more Vitamin B5 and 2 times more Vitamin B9 than Lightly Salted Oil Roasted Almonds.
• Both Lightly Salted Oil Roasted Almonds and Plain Almond Butter with Salt have similar amounts of Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin E per 7 oz.
• Both Lightly Salted Oil Roasted Almonds as well as Plain Almond Butter with Salt have insufficient amounts of Vitamin B12, Vitamin C and Vitamin K in 7 oz.

Comparing minerals per 7 ounces for Lightly Salted Oil Roasted Almonds vs Plain Almond Butter with Salt:

• Lightly Salted Oil Roasted Almonds have 1.7 times more Selenium than Plain Almond Butter with Salt.
• While Plain Almond Butter with Salt contains 1.6 times more Sodium than Lightly Salted Oil Roasted Almonds.
• Both Lightly Salted Oil Roasted Almonds and Plain Almond Butter with Salt have similar amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Plain Almond Butter with Salt contains 1.6 times more Saturated Fat and 1.4 times more Sugars than Lightly Salted Oil Roasted Almonds.
• Both Lightly Salted Oil Roasted Almonds and Plain Almond Butter with Salt have similar amounts of Energy, Fat, Omega 6, Carbohydrate, Fiber and Protein per 7 oz.
• Both Lightly Salted Oil Roasted Almonds as well as Plain Almond Butter with Salt have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 7 oz.