Comparing Nutrients in 14 ounces Blanched Almonds VS Chunk Style Peanut Butter, with salt

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Chunk Style Peanut Butter, with salt	15%	71%	14%

Macro Nutrients

	Blanched Almonds	Chunk Style Peanut Butter, with salt	Recommended Dietary Allowance
Energy	80.7% 2342kcal	80.6% 2338kcal	2900kcal per day for Men 19-50 years
Fat	215% 208g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	49% 15.7g	94% 30g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	19.3% 0.31g	1.6g per day for Men 19-50 years
Omega 6	289% 49g	323% 55g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57% 74g	66% 85.6g	130g per day for Men 19-50 years
Sugars	25.3% 18.4g	46% 33.4g	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	% 0.12g	% 16.7g	g per day for Men 19-50 years
Sucrose	% 17.7g	% 16.6g	g per day for Men 19-50 years
Fiber	103% 39.3g	83.6% 31.8g	38g per day for Men 19-50 years
Protein	152% 85g	171% 95g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Chunk Style Peanut Butter, with salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63% 0.76mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	217% 2.82mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87% 14mg	340% 54.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	89% 4.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.46mg	128% 1.66mg	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	48.6% 194μg	91% 365μg	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	628% 94mg	167% 25mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.65% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Chunk Style Peanut Butter, with salt	Recommended Dietary Allowance
Calcium	94% 937mg	18% 179mg	1000mg per day for Men 19-50 years
Copper	453% 4.08mg	255% 2.3mg	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	163% 13mg	94% 7.54mg	8mg per day for Men 19-50 years
Magnesium	253% 1064mg	151% 635mg	420mg per day for Men 19-50 years
Manganese	317% 7.3mg	311% 7.14mg	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	273% 1909mg	181% 1266mg	700mg per day for Men 19-50 years
Potassium	77% 2616mg	87% 2957mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	59% 32.5μg	55μg per day for Men 19-50 years
Sodium	5.03% 75.4mg	129% 1929mg	1500mg per day for Men 19-50 years
Zinc	107% 11.8mg	101% 11mg	11mg per day for Men 19-50 years
Water	0.48% 18g	0.12% 4.52g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Blanched Almonds vs Chunk Style Peanut Butter, with salt:

• Blanched Almonds have 1.8 times more Vitamin B1, 6.4 times more Vitamin B2 and 3.8 times more Vitamin E than Chunk Style Peanut butter, with salt.
• While Chunk Style Peanut butter, with salt contains 3.9 times more Vitamin B3, 3.6 times more Vitamin B5, 3.6 times more Vitamin B6 and 1.9 times more Vitamin B9 than Blanched Almonds.
• Both Blanched Almonds as well as Chunk Style Peanut butter, with salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 14 oz.

Comparing minerals per 14 ounces for Blanched Almonds vs Chunk Style Peanut Butter, with salt:

• Blanched Almonds have 5.2 times more Calcium, 1.8 times more Copper, 1.7 times more Iron, 1.7 times more Magnesium and 1.5 times more Phosphorus than Chunk Style Peanut butter, with salt.
• While Chunk Style Peanut butter, with salt contains 2.6 times more Selenium and 25.6 times more Sodium than Blanched Almonds.
• Both Blanched Almonds and Chunk Style Peanut butter, with salt have similar amounts of Manganese, Potassium and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Blanched Almonds have 1.2 times more Fiber than Chunk Style Peanut butter, with salt.
• While Chunk Style Peanut butter, with salt contains 1.9 times more Saturated Fat, 19.5 times more Omega 3 and 1.8 times more Sugars than Blanched Almonds.
• Both Blanched Almonds and Chunk Style Peanut butter, with salt have similar amounts of Energy, Fat, Omega 6, Carbohydrate and Protein per 14 oz.
• Both Blanched Almonds as well as Chunk Style Peanut butter, with salt have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.