Comparing Nutrients in 100 grams Plain Almond Butter with Salt VS Roasted Almonds

Macros Ratio

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

Macro Nutrients

	Plain Almond Butter with Salt	Roasted Almonds	Recommended Dietary Allowance
Energy	21% 614kcal	20.6% 598kcal	2900kcal per day for Men 19-50 years
Fat	57.2% 55.5g	54% 52.5g	97g per day for Men 19-50 years
Saturated Fat	20.5% 6.55g	12.8% 4.1g	32g per day for Men 19-50 years
Omega 3	0.44% 0.007g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	80% 13.6g	76% 13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.5% 19g	16% 21g	130g per day for Men 19-50 years
Sugars	8.65% 6.27g	6.7% 4.86g	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	0.014% 0.01g	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	% 0.01g	g per day for Men 19-50 years
Sucrose	% 6.14g	% 4.75g	g per day for Men 19-50 years
Fiber	27% 10.3g	28.7% 11g	38g per day for Men 19-50 years
Protein	37.4% 21g	37.4% 21g	56g per day for Men 19-50 years

Vitamins

	Plain Almond Butter with Salt	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.4% 0.041mg	6.4% 0.077mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	72.2% 0.94mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.7% 3.16mg	22.7% 3.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.36% 0.32mg	6.42% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.92% 0.1mg	10.5% 0.14mg	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	13.3% 53μg	13.8% 55μg	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	161% 24.2mg	159% 24mg	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

	Plain Almond Butter with Salt	Roasted Almonds	Recommended Dietary Allowance
Calcium	34.7% 347mg	27% 268mg	1000mg per day for Men 19-50 years
Copper	104% 0.93mg	122% 1.1mg	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	43.6% 3.5mg	46.6% 3.73mg	8mg per day for Men 19-50 years
Magnesium	66.4% 279mg	66.4% 279mg	420mg per day for Men 19-50 years
Manganese	93% 2.13mg	97% 2.23mg	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	72.6% 508mg	67.3% 471mg	700mg per day for Men 19-50 years
Potassium	22% 748mg	21% 713mg	3400mg per day for Men 19-50 years
Selenium	4.36% 2.4μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	15% 227mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	30% 3.3mg	30% 3.3mg	11mg per day for Men 19-50 years
Water	0.044% 1.64g	0.065% 2.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Plain Almond Butter with Salt VS Roasted Almonds per 100 g

Compare the macro and micronutrient content in 100 g of Plain Almond Butter with Salt versus 100 g of Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Plain Almond Butter with Salt vs Roasted Almonds:

• 100 g of Dry Roasted Almonds contain 1.9 times more Vitamin B1, 1.3 times more Vitamin B2 and 1.3 times more Vitamin B6 than Plain Almond Butter with Salt.
• Both Plain Almond Butter with Salt and Roasted Almonds provide similar amounts of Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin E per 100 grams.
• Both Plain Almond Butter with Salt as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 100 grams.

Comparing minerals per 100 grams for Plain Almond Butter with Salt vs Roasted Almonds:

• 100 grams of Plain Almond Butter with Salt have 1.3 times more Calcium and 75.7 times more Sodium than Roasted Almonds.
• Both Plain Almond Butter with Salt and Roasted Almonds contain similar levels of Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium and Zinc per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Plain Almond Butter with Salt have 1.6 times more Saturated Fat and 1.3 times more Sugars than Roasted Almonds.
• Both Plain Almond Butter with Salt and Roasted Almonds offer comparable quantities of Energy, Fat, Omega 6, Carbohydrate, Fiber and Protein per 100 grams.
• Both Plain Almond Butter with Salt as well as Dry Roasted Almonds provide inadequate amounts of Omega 3 in 100 grams.