Comparing Nutrients in 14 ounces Almond paste VS Peanut Butter

Macros Ratio

	Protein	Fat	Carbs
Almond paste	8%	52%	40%
Peanut Butter	14%	71%	15%

Macro Nutrients

	Almond paste	Peanut Butter	Recommended Dietary Allowance
Energy	62.7% 1818kcal	80.5% 2334kcal	2900kcal per day for Men 19-50 years
Fat	114% 110g	203% 197g	97g per day for Men 19-50 years
Saturated Fat	32.6% 10.4g	118% 37.8g	32g per day for Men 19-50 years
Omega 3	49.4% 0.79g	9.67% 0.15g	1.6g per day for Men 19-50 years
Omega 6	130% 22g	263% 44.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	146% 190g	73.2% 95g	130g per day for Men 19-50 years
Sugars	198% 144g	35.6% 25.8g	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	NA	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	NA	% 16.3g	g per day for Men 19-50 years
Sucrose	NA	% 9.5g	g per day for Men 19-50 years
Fiber	50% 19g	59.5% 22.6g	38g per day for Men 19-50 years
Protein	63.8% 35.7g	155% 87g	56g per day for Men 19-50 years

Vitamins

	Almond paste	Peanut Butter	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27% 0.33mg	35.4% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	126% 1.64mg	32% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.3% 5.64mg	326% 52.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.97% 0.45mg	82.6% 4.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	168% 2.2mg	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	72.4% 290μg	34.7% 139μg	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	0.44% 0.4mg	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	358% 53.7mg	157% 23.6mg	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

	Almond paste	Peanut Butter	Recommended Dietary Allowance
Calcium	68.3% 683mg	21.4% 214mg	1000mg per day for Men 19-50 years
Copper	200% 1.8mg	252% 2.27mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.31% 12.3μg	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	79.4% 6.35mg	107% 8.57mg	8mg per day for Men 19-50 years
Magnesium	123% 516mg	169% 710mg	420mg per day for Men 19-50 years
Manganese	148% 3.4mg	235% 5.4mg	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	146% 1024mg	190% 1330mg	700mg per day for Men 19-50 years
Potassium	36.7% 1246mg	69% 2350mg	3400mg per day for Men 19-50 years
Selenium	30.3% 16.7μg	292% 160μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	126% 1889mg	1500mg per day for Men 19-50 years
Zinc	53.4% 5.87mg	96% 10.6mg	11mg per day for Men 19-50 years
Water	1.5% 56g	0.17% 6.15g	3700g per day for Men 19-50 years

Nutrient Comparison: Almond paste VS Peanut Butter per 14 oz

Compare the macro and micronutrient content in 14 oz of Almond paste versus 14 oz of Peanut Butter to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Almond paste vs Peanut Butter:

• 14 ounces of Almond paste have 3.9 times more Vitamin B2, 2.1 times more Vitamin B9 and 2.3 times more Vitamin E than Peanut Butter.
• While 14 oz of Smooth Peanut Butter contain 1.3 times more Vitamin B1, 9.3 times more Vitamin B3, 9.2 times more Vitamin B5 and 15.3 times more Vitamin B6 than Almond paste.
• Both Almond paste as well as Smooth Peanut Butter have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Almond paste vs Peanut Butter:

• 14 ounces of Almond paste have 3.2 times more Calcium than Peanut Butter.
• While 14 oz of Smooth Peanut Butter contain 1.3 times more Copper, 1.4 times more Iron, 1.4 times more Magnesium, 1.6 times more Manganese, 1.3 times more Phosphorus, 1.9 times more Potassium, 9.6 times more Selenium, 52.9 times more Sodium and 1.8 times more Zinc than Almond paste.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Almond paste have 5.1 times more Omega 3, 2 times more Carbohydrate and 5.6 times more Sugars than Peanut Butter.
• While 14 oz of Smooth Peanut Butter contain 1.3 times more Energy, 1.8 times more Fat, 3.6 times more Saturated Fat, 2 times more Omega 6 and 2.4 times more Protein than Almond paste.
• Both Almond paste and Peanut Butter offer comparable quantities of Fiber per 14 ounces.