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

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Pecans with Salt	5%	88%	7%
Plain Almond Butter with Salt	13%	76%	11%

Macro Nutrients

	Oil Roasted Pecans with Salt	Plain Almond Butter with Salt	Recommended Dietary Allowance
Energy	49% 1419kcal	42% 1218kcal	2900kcal per day for Men 19-50 years
Fat	154% 149g	114% 110g	97g per day for Men 19-50 years
Saturated Fat	45% 14.4g	40.6% 13g	32g per day for Men 19-50 years
Omega 3	128% 2.05g	0.87% 0.014g	1.6g per day for Men 19-50 years
Omega 6	263% 44.8g	159% 27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20% 26g	28.7% 37.3g	130g per day for Men 19-50 years
Sugars	11% 7.88g	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	% 0.079g	% 0.04g	g per day for Men 19-50 years
Sucrose	% 7.74g	% 12g	g per day for Men 19-50 years
Fiber	49.6% 19g	53.8% 20.4g	38g per day for Men 19-50 years
Protein	32.6% 18.3g	74.3% 41.6g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Pecans with Salt	Plain Almond Butter with Salt	Recommended Dietary Allowance
Vitamin A	1.1% 9.92μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	78.2% 0.94mg	6.8% 0.081mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.8% 0.22mg	143% 1.86mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	39% 6.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.3% 1.46mg	12.6% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.5% 0.37mg	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	7.44% 29.8μg	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	1.54% 1.4mg	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	33.5% 5.02mg	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 Pecans with Salt	Plain Almond Butter with Salt	Recommended Dietary Allowance
Calcium	13.3% 133mg	69% 689mg	1000mg per day for Men 19-50 years
Copper	265% 2.4mg	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	61.3% 4.9mg	86.6% 6.93mg	8mg per day for Men 19-50 years
Magnesium	57% 240mg	132% 554mg	420mg per day for Men 19-50 years
Manganese	319% 7.34mg	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	74.6% 522mg	144% 1008mg	700mg per day for Men 19-50 years
Potassium	23% 778mg	43.7% 1484mg	3400mg per day for Men 19-50 years
Selenium	21.6% 12μg	8.66% 4.76μg	55μg per day for Men 19-50 years
Sodium	52% 780mg	30% 450mg	1500mg per day for Men 19-50 years
Zinc	80.6% 8.87mg	59.4% 6.53mg	11mg per day for Men 19-50 years
Water	0.061% 2.24g	0.088% 3.25g	3700g per day for Men 19-50 years

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

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

• 7 ounces of Oil Roasted Pecans with Salt have 11.5 times more Vitamin B1, 2.3 times more Vitamin B5 and 1.8 times more Vitamin B6 than Plain Almond Butter with Salt.
• While 7 oz of Plain Almond Butter with Salt contain 8.5 times more Vitamin B2, 2.6 times more Vitamin B3, 3.5 times more Vitamin B9 and 9.6 times more Vitamin E than Oil Roasted Pecans with Salt.
• Both Oil Roasted Pecans with Salt 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 Pecans with Salt vs Plain Almond Butter with Salt:

• 7 ounces of Oil Roasted Pecans with Salt have 1.3 times more Copper, 1.7 times more Manganese, 2.5 times more Selenium, 1.7 times more Sodium and 1.4 times more Zinc than Plain Almond Butter with Salt.
• While 7 oz of Plain Almond Butter with Salt contain 5.2 times more Calcium, 1.4 times more Iron, 2.3 times more Magnesium, 1.9 times more Phosphorus and 1.9 times more Potassium than Oil Roasted Pecans with Salt.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oil Roasted Pecans with Salt have 1.4 times more Fat, 147.3 times more Omega 3 and 1.7 times more Omega 6 than Plain Almond Butter with Salt.
• While 7 oz of Plain Almond Butter with Salt contain 1.4 times more Carbohydrate, 1.6 times more Sugars and 2.3 times more Protein than Oil Roasted Pecans with Salt.
• Both Oil Roasted Pecans with Salt and Plain Almond Butter with Salt offer comparable quantities of Energy, Saturated Fat and Fiber per seven ounces.
• 7 ounces of Plain Almond Butter with Salt provide inadequate amounts of Omega 3