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

Macros Ratio

	Protein	Fat	Carbs
Lightly Salted Oil Roasted Mixed Nuts with Peanuts	12%	75%	13%
Plain Almond Butter with Salt	13%	76%	11%

Macro Nutrients

	Lightly Salted Oil Roasted Mixed Nuts with Peanuts	Plain Almond Butter with Salt	Recommended Dietary Allowance
Energy	41.5% 1205kcal	42% 1218kcal	2900kcal per day for Men 19-50 years
Fat	110% 107g	114% 110g	97g per day for Men 19-50 years
Saturated Fat	54% 17.3g	40.6% 13g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	0.87% 0.014g	1.6g per day for Men 19-50 years
Omega 6	169% 28.8g	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% 41.8g	28.7% 37.3g	130g per day for Men 19-50 years
Sugars	11.4% 8.24g	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	% 0g	% 0.04g	g per day for Men 19-50 years
Sucrose	% 8.24g	% 12g	g per day for Men 19-50 years
Fiber	36.6% 14g	53.8% 20.4g	38g per day for Men 19-50 years
Protein	71% 39.8g	74.3% 41.6g	56g per day for Men 19-50 years

Vitamins

	Lightly Salted Oil Roasted Mixed Nuts with Peanuts	Plain Almond Butter with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.3% 0.38mg	6.8% 0.081mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30% 0.39mg	143% 1.86mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	96% 15.3mg	39% 6.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45.2% 2.26mg	12.6% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.7% 0.7mg	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	41% 165μg	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	1.1% 0.99mg	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	103% 15.5mg	320% 48mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.43% 11.3μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Lightly Salted Oil Roasted Mixed Nuts with Peanuts	Plain Almond Butter with Salt	Recommended Dietary Allowance
Calcium	23.2% 232mg	69% 689mg	1000mg per day for Men 19-50 years
Copper	200% 1.8mg	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	64.7% 5.18mg	86.6% 6.93mg	8mg per day for Men 19-50 years
Magnesium	108% 454mg	132% 554mg	420mg per day for Men 19-50 years
Manganese	176% 4.05mg	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	129% 905mg	144% 1008mg	700mg per day for Men 19-50 years
Potassium	37% 1254mg	43.7% 1484mg	3400mg per day for Men 19-50 years
Selenium	122% 67.3μg	8.66% 4.76μg	55μg per day for Men 19-50 years
Sodium	21.3% 319mg	30% 450mg	1500mg per day for Men 19-50 years
Zinc	60.6% 6.67mg	59.4% 6.53mg	11mg per day for Men 19-50 years
Water	0.11% 4.13g	0.088% 3.25g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Lightly Salted Oil Roasted Mixed Nuts with Peanuts versus 7 oz of Plain Almond Butter with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Lightly Salted Oil Roasted Mixed Nuts with Peanuts have 4.6 times more Vitamin B1, 2.4 times more Vitamin B3, 3.6 times more Vitamin B5, 3.4 times more Vitamin B6, 1.6 times more Vitamin B9 and more Vitamin K than Plain Almond Butter with Salt.
• While 7 oz of Plain Almond Butter with Salt contain 4.8 times more Vitamin B2 and 3.1 times more Vitamin E than Lightly Salted Oil Roasted Mixed Nuts with Peanuts.
• 7 ounces of Plain Almond Butter with Salt have insufficient amounts of Vitamin K
• Both Lightly Salted Oil Roasted Mixed Nuts with Peanuts as well as Plain Almond Butter with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

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

• 7 ounces of Lightly Salted Oil Roasted Mixed Nuts with Peanuts have 14.1 times more Selenium than Plain Almond Butter with Salt.
• While 7 oz of Plain Almond Butter with Salt contain 3 times more Calcium, 1.3 times more Iron and 1.4 times more Sodium than Lightly Salted Oil Roasted Mixed Nuts with Peanuts.
• Both Lightly Salted Oil Roasted Mixed Nuts with Peanuts and Plain Almond Butter with Salt contain similar levels of Copper, Magnesium, Manganese, Phosphorus, Potassium and Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Lightly Salted Oil Roasted Mixed Nuts with Peanuts have 1.3 times more Saturated Fat and 11.7 times more Omega 3 than Plain Almond Butter with Salt.
• While 7 oz of Plain Almond Butter with Salt contain 1.5 times more Sugars and 1.5 times more Fiber than Lightly Salted Oil Roasted Mixed Nuts with Peanuts.
• Both Lightly Salted Oil Roasted Mixed Nuts with Peanuts and Plain Almond Butter with Salt offer comparable quantities of Energy, Fat, Omega 6, Carbohydrate and Protein per seven ounces.
• 7 ounces of Plain Almond Butter with Salt provide inadequate amounts of Omega 3