Comparing Nutrients in 100 grams Oil Roasted Almonds VS Plain Almond Butter

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Plain Almond Butter	13%	76%	11%

Macro Nutrients

	Oil Roasted Almonds	Plain Almond Butter	Recommended Dietary Allowance
Energy	21% 607kcal	21% 614kcal	2900kcal per day for Men 19-50 years
Fat	57% 55g	57.2% 55.5g	97g per day for Men 19-50 years
Saturated Fat	13% 4.2g	13% 4.15g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.44% 0.007g	1.6g per day for Men 19-50 years
Omega 6	79.5% 13.5g	80% 13.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.6% 17.7g	14.5% 19g	130g per day for Men 19-50 years
Sugars	6.28% 4.55g	6.1% 4.43g	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	% 0.04g	% 0.02g	g per day for Men 19-50 years
Sucrose	% 4.38g	% 4.34g	g per day for Men 19-50 years
Fiber	27.6% 10.5g	27% 10.3g	38g per day for Men 19-50 years
Protein	38% 21.2g	37.4% 21g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Plain Almond Butter	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.67% 0.092mg	3.4% 0.041mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	60% 0.78mg	72.2% 0.94mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23% 3.67mg	19.7% 3.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.6% 0.23mg	6.36% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.08% 0.12mg	7.92% 0.1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	191% 57.3μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	6.75% 27μg	13.3% 53μg	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	173% 26mg	161% 24.2mg	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

	Oil Roasted Almonds	Plain Almond Butter	Recommended Dietary Allowance
Calcium	29% 291mg	34.7% 347mg	1000mg per day for Men 19-50 years
Copper	106% 0.96mg	104% 0.93mg	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	46% 3.68mg	43.6% 3.5mg	8mg per day for Men 19-50 years
Magnesium	65.2% 274mg	66.4% 279mg	420mg per day for Men 19-50 years
Manganese	107% 2.46mg	93% 2.13mg	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	66.6% 466mg	72.6% 508mg	700mg per day for Men 19-50 years
Potassium	20.6% 699mg	22% 748mg	3400mg per day for Men 19-50 years
Selenium	7.45% 4.1μg	4.36% 2.4μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	0.47% 7mg	1500mg per day for Men 19-50 years
Zinc	28% 3.07mg	30% 3.3mg	11mg per day for Men 19-50 years
Water	0.076% 2.8g	0.044% 1.64g	3700g per day for Men 19-50 years

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

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

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

• 100 grams of Oil Roasted Almonds have 2.2 times more Vitamin B1 than Plain Almond Butter.
• While 100 g of Plain Almond Butter no Salt contain 1.4 times more Vitamin B5 and 2 times more Vitamin B9 than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Plain Almond Butter provide similar amounts of Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin E per 100 grams.
• Both Oil Roasted Almonds as well as Plain Almond Butter no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 100 grams.

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

• 100 grams of Oil Roasted Almonds have 1.7 times more Selenium than Plain Almond Butter.
• Both Oil Roasted Almonds and Plain Almond Butter contain similar levels of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc per 100 grams.

Comparison of macro-nutrients per 100 grams:

• Both Oil Roasted Almonds and Plain Almond Butter no Salt have similar amounts of macro-nutrients per 100 g
• Both Oil Roasted Almonds and Plain Almond Butter offer comparable quantities of Energy, Fat, Saturated Fat, Omega 6, Carbohydrate, Sugars, Fiber and Protein per 100 grams.
• Both Oil Roasted Almonds as well as Plain Almond Butter no Salt provide inadequate amounts of Omega 3 in 100 grams.