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

Macros Ratio

	Protein	Fat	Carbs
Chunk Style Peanut Butter, with salt	15%	71%	14%
Almonds	14%	72%	14%

Macro Nutrients

	Chunk Style Peanut Butter, with salt	Almonds	Recommended Dietary Allowance
Energy	80.6% 2338kcal	79.2% 2298kcal	2900kcal per day for Men 19-50 years
Fat	204% 198g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	94% 30g	47% 15g	32g per day for Men 19-50 years
Omega 3	19.3% 0.31g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	323% 55g	288% 49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	66% 85.6g	65.8% 85.5g	130g per day for Men 19-50 years
Sugars	46% 33.4g	24% 17.3g	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	0.6% 0.44g	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	% 16.7g	% 0.67g	g per day for Men 19-50 years
Sucrose	% 16.6g	% 15.7g	g per day for Men 19-50 years
Fiber	83.6% 31.8g	131% 49.6g	38g per day for Men 19-50 years
Protein	171% 95g	150% 84g	56g per day for Men 19-50 years

Vitamins

	Chunk Style Peanut Butter, with salt	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35% 0.42mg	68% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34% 0.44mg	347% 4.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	340% 54.4mg	89.7% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89% 4.45mg	37.4% 1.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	128% 1.66mg	42% 0.54mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	754% 226μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	91% 365μg	43.7% 175μg	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	167% 25mg	678% 102mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.65% 2μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chunk Style Peanut Butter, with salt	Almonds	Recommended Dietary Allowance
Calcium	18% 179mg	107% 1068mg	1000mg per day for Men 19-50 years
Copper	255% 2.3mg	455% 4.1mg	0.9mg per day for Men 19-50 years
Fluoride	0.31% 12.3μg	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	94% 7.54mg	184% 14.7mg	8mg per day for Men 19-50 years
Magnesium	151% 635mg	255% 1072mg	420mg per day for Men 19-50 years
Manganese	311% 7.14mg	376% 8.65mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	400% 180μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	181% 1266mg	273% 1909mg	700mg per day for Men 19-50 years
Potassium	87% 2957mg	85.6% 2909mg	3400mg per day for Men 19-50 years
Selenium	59% 32.5μg	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	129% 1929mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	101% 11mg	113% 12.4mg	11mg per day for Men 19-50 years
Water	0.12% 4.52g	0.47% 17.5g	3700g per day for Men 19-50 years

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

• Chunk Style Peanut butter, with salt has 3.8 times more Vitamin B3, 2.4 times more Vitamin B5, 3.1 times more Vitamin B6 and 2.1 times more Vitamin B9 than Almonds.
• While Almonds contain 1.9 times more Vitamin B1, 10.3 times more Vitamin B2 and 4.1 times more Vitamin E than Chunk Style Peanut butter, with salt.
• Both Chunk Style Peanut butter, with salt as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 14 oz.

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

• Chunk Style Peanut butter, with salt has 2 times more Selenium and 486 times more Sodium than Almonds.
• While Almonds contain 6 times more Calcium, 1.8 times more Copper, 2 times more Iron, 1.7 times more Magnesium and 1.5 times more Phosphorus than Chunk Style Peanut butter, with salt.
• Both Chunk Style Peanut butter, with salt and Almonds have similar amounts of Manganese, Potassium and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Chunk Style Peanut butter, with salt has 2 times more Saturated Fat, 26 times more Omega 3 and 1.9 times more Sugars than Almonds.
• While Almonds contain 1.6 times more Fiber than Chunk Style Peanut butter, with salt.
• Both Chunk Style Peanut butter, with salt and Almonds have similar amounts of Energy, Fat, Omega 6, Carbohydrate and Protein per 14 oz.
• Both Chunk Style Peanut butter, with salt as well as Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.