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

Macros Ratio

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

Macro Nutrients

	Oil Roasted Mixed Nuts	Plain Almond Butter with Salt	Recommended Dietary Allowance
Energy	41.5% 1205kcal	42% 1218kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	114% 110g	97g per day for Men 19-50 years
Saturated Fat	44.3% 14g	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	125% 21.3g	159% 27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	38% 49.6g	28.7% 37.3g	130g per day for Men 19-50 years
Sugars	14.3% 10.3g	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	0.11% 0.079g	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	% 0.22g	% 0.04g	g per day for Men 19-50 years
Sucrose	% 9.92g	% 12g	g per day for Men 19-50 years
Fiber	37% 14g	53.8% 20.4g	38g per day for Men 19-50 years
Protein	63.3% 35.4g	74.3% 41.6g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Mixed Nuts	Plain Almond Butter with Salt	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59% 0.71mg	6.8% 0.081mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49% 0.64mg	143% 1.86mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 3.97mg	39% 6.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	12.6% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54.5% 0.71mg	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	51.6% 206μg	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	1.32% 1.2mg	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	102% 15.2mg	320% 48mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Mixed Nuts	Plain Almond Butter with Salt	Recommended Dietary Allowance
Calcium	25.8% 258mg	69% 689mg	1000mg per day for Men 19-50 years
Copper	370% 3.33mg	206% 1.85mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	128% 10.3mg	86.6% 6.93mg	8mg per day for Men 19-50 years
Magnesium	130% 546mg	132% 554mg	420mg per day for Men 19-50 years
Manganese	185% 4.25mg	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	123% 859mg	144% 1008mg	700mg per day for Men 19-50 years
Potassium	41.7% 1417mg	43.7% 1484mg	3400mg per day for Men 19-50 years
Selenium	502% 276μg	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	82.4% 9.07mg	59.4% 6.53mg	11mg per day for Men 19-50 years
Water	0.17% 6.25g	0.088% 3.25g	3700g per day for Men 19-50 years

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

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

• 7 ounces of Oil Roasted Mixed Nuts have 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.
• While 7 oz of Plain Almond Butter with Salt contain 2.9 times more Vitamin B2, 1.6 times more Vitamin B3 and 3.2 times more Vitamin E than Lightly Salted Oil Roasted Mixed Nuts.
• Both Lightly Salted Oil Roasted Mixed Nuts 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 Oil Roasted Mixed Nuts vs Plain Almond Butter with Salt:

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

Comparison of macro-nutrients per 7 ounces:

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