First, let's take a look at the macros. Each of these are listed in grams and as usual, normalized to 200 calories for easy comparison, so we're always comparing apples to apples.
| Almond butter | Almond milk |
| Nutrient | almond butter | almond milk |
| Protein | 5g | 5g |
| Carbohydrate | 7g | 10g |
| Fiber | 1g | 5g |
| Fat | 19g | 15g |
| Monounsat. Fat | 12g | 15g |
| Polyunsat. Fat | 4g | 4g |
| Saturated Fat | 2g | 1g |
Next, let's take a look at the Vitamin density. These values are shown in units of percent of recommended daily intake. And since we're showing 200 calories worth, this means anything above 10% is good.
| Nutrient | almond butter | almond milk |
| Choline | 0% | 0% |
| Vitamin A | 0% | 0% |
| Vitamin C | 0% | 0% |
| Vitamin E | 0% | 417% |
| Vitamin K | 0% | 0% |
Almond milk have significantly more Vitamins E than almond butter. Almond butter are a good source of Magnesium, Phosphorus. Almond milk are a good source of Potassium, Magnesium, Phosphorus, Iron. Almond milk are an excellent source of Vitamin E, Calcium.
And here we see the B-vitamins: B1 (Thiamin), B2 (Riboflavin), B3 (Niacin), B5 (Pantothenic Acid), B6 (Pyridoxine)
| Nutrient | almond butter | almond milk |
| Vitamin B1 | 4% | 0% |
| Vitamin B2 | 18% | 0% |
| Vitamin B3 | 8% | 0% |
| Vitamin B5 | 2% | 0% |
| Vitamin B6 | 2% | 0% |
| Vitamin B12 | 0% | 0% |
Now, lets look at mineral density. Here we have a lot of important electrolytes and minerals. Once again, units are in percent of RDI, thus for this 200 calorie serving anything above 10% would considered high.
| Nutrient | almond butter | almond milk |
| Sodium | 0% | 60% |
| Potasium | 7% | 27% |
| Calcium | 17% | 200% |
| Magnesium | 27% | 23% |
| Phosphorus | 28% | 34% |
| Iron | 19% | 38% |
| Manganese | 32% | 0% |
| Selenium | 0% | 0% |
| Copper | 28% | 0% |
| Zinc | 10% | 0% |