Comparing Nutrients in 100 grams Plain Almond Butter VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Plain Almond Butter	13%	76%	11%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Plain Almond Butter	Blanched Almonds	Recommended Dietary Allowance
Energy	21% 614kcal	20.3% 590kcal	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	13% 4.15g	12.4% 3.95g	32g per day for Men 19-50 years
Omega 3	0.44% 0.007g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	80% 13.6g	72.7% 12.4g	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	14.4% 18.7g	130g per day for Men 19-50 years
Sugars	6.1% 4.43g	6.4% 4.63g	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	% 0.02g	% 0.03g	g per day for Men 19-50 years
Sucrose	% 4.34g	% 4.46g	g per day for Men 19-50 years
Fiber	27% 10.3g	26% 9.9g	38g per day for Men 19-50 years
Protein	37.4% 21g	38.2% 21.4g	56g per day for Men 19-50 years

Vitamins

	Plain Almond Butter	Blanched 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	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	72.2% 0.94mg	54.7% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.7% 3.16mg	22% 3.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.36% 0.32mg	6.28% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.92% 0.1mg	8.85% 0.12mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	191% 57.3μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	13.3% 53μg	12.3% 49μg	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	158% 23.8mg	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	Blanched Almonds	Recommended Dietary Allowance
Calcium	34.7% 347mg	23.6% 236mg	1000mg per day for Men 19-50 years
Copper	104% 0.93mg	114% 1.03mg	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	41% 3.28mg	8mg per day for Men 19-50 years
Magnesium	66.4% 279mg	64% 268mg	420mg per day for Men 19-50 years
Manganese	93% 2.13mg	79.8% 1.84mg	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	68.7% 481mg	700mg per day for Men 19-50 years
Potassium	22% 748mg	19.4% 659mg	3400mg per day for Men 19-50 years
Selenium	4.36% 2.4μg	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	0.47% 7mg	1.27% 19mg	1500mg per day for Men 19-50 years
Zinc	30% 3.3mg	27% 2.97mg	11mg per day for Men 19-50 years
Water	0.044% 1.64g	0.12% 4.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Plain Almond Butter vs Blanched Almonds:

• Plain Almond Butter no Salt has 1.3 times more Vitamin B2 than Blanched Almonds.
• While Blanched Almonds contain 4.7 times more Vitamin B1 than Plain Almond Butter no Salt.
• Both Plain Almond Butter no Salt and Blanched Almonds have similar amounts of Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin E per 100 g.
• Both Plain Almond Butter no Salt as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 100 g.

Comparing minerals per 100 grams for Plain Almond Butter vs Blanched Almonds:

• Plain Almond Butter no Salt has 1.5 times more Calcium than Blanched Almonds.
• While Blanched Almonds contain 1.3 times more Selenium and 2.7 times more Sodium than Plain Almond Butter no Salt.
• Both Plain Almond Butter no Salt and Blanched Almonds have similar amounts of Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc per 100 g.

Comparison of macro-nutrients per 100 grams:

Both Plain Almond Butter no Salt and Blanched Almonds have similar amounts of macro-nutrients per 100 g
• Both Plain Almond Butter no Salt and Blanched Almonds have similar amounts of Energy, Fat, Saturated Fat, Omega 6, Carbohydrate, Sugars, Fiber and Protein per 100 g.
• Both Plain Almond Butter no Salt as well as Blanched Almonds have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 100 g.