Comparing Nutrients in 14 ounces Roasted Almonds VS Low Fat Peanut Butter

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Low Fat Peanut Butter	19%	55%	26%

Macro Nutrients

	Roasted Almonds	Low Fat Peanut Butter	Recommended Dietary Allowance
Energy	82% 2373kcal	71% 2064kcal	2900kcal per day for Men 19-50 years
Fat	215% 209g	139% 135g	97g per day for Men 19-50 years
Saturated Fat	50.8% 16.2g	71.4% 23g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	302% 51.4g	213% 36.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	64% 83.4g	109% 141g	130g per day for Men 19-50 years
Sugars	26.6% 19.3g	51% 37g	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	0.055% 0.04g	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 19g	NA	g per day for Men 19-50 years
Fiber	114% 43.3g	54.3% 20.6g	38g per day for Men 19-50 years
Protein	149% 83g	184% 103g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Low Fat 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	25.5% 0.31mg	89.3% 1.07mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	365% 4.75mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	90% 14.4mg	362% 58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.5% 1.27mg	85% 4.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.5% 0.54mg	95% 1.23mg	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	54.6% 218μg	59.5% 238μg	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	632% 95mg	239% 36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2% 2.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Low Fat Peanut Butter	Recommended Dietary Allowance
Calcium	106% 1064mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	485% 4.36mg	256% 2.3mg	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	185% 15mg	94% 7.54mg	8mg per day for Men 19-50 years
Magnesium	264% 1107mg	161% 675mg	420mg per day for Men 19-50 years
Manganese	385% 8.86mg	255% 5.85mg	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	267% 1869mg	209% 1465mg	700mg per day for Men 19-50 years
Potassium	83.2% 2830mg	78% 2655mg	3400mg per day for Men 19-50 years
Selenium	14.4% 7.94μg	54% 29.8μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	143% 2143mg	1500mg per day for Men 19-50 years
Zinc	119% 13mg	101% 11mg	11mg per day for Men 19-50 years
Water	0.26% 9.57g	0.13% 4.76g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Roasted Almonds vs Low Fat Peanut Butter:

• Dry Roasted Almonds have 20 times more Vitamin B2 and 2.6 times more Vitamin E than Reduced Fat Peanut Butter.
• While Reduced Fat Peanut Butter contains 3.5 times more Vitamin B1, 4 times more Vitamin B3, 3.3 times more Vitamin B5 and 2.3 times more Vitamin B6 than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Reduced Fat Peanut Butter have similar amounts of Vitamin B9 per 14 oz.
• Both Dry Roasted Almonds as well as Reduced Fat Peanut Butter have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 14 oz.

Comparing minerals per 14 ounces for Roasted Almonds vs Low Fat Peanut Butter:

• Dry Roasted Almonds have 7.7 times more Calcium, 1.9 times more Copper, 2 times more Iron, 1.6 times more Magnesium, 1.5 times more Manganese and 1.3 times more Phosphorus than Reduced Fat Peanut Butter.
• While Reduced Fat Peanut Butter contains 3.8 times more Selenium and 180 times more Sodium than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Reduced Fat Peanut Butter have similar amounts of Potassium and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Dry Roasted Almonds have 1.5 times more Fat, 1.4 times more Omega 6 and 2.1 times more Fiber than Reduced Fat Peanut Butter.
• While Reduced Fat Peanut Butter contains 1.4 times more Saturated Fat, 5.2 times more Omega 3, 1.7 times more Carbohydrate and 1.9 times more Sugars than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Reduced Fat Peanut Butter have similar amounts of Energy and Protein per 14 oz.
• Both Dry Roasted Almonds as well as Reduced Fat Peanut Butter have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.