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

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Chunk Style Peanut Butter	Blanched 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	63% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34% 0.44mg	217% 2.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	340% 54.4mg	87% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89% 4.45mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	128% 1.66mg	35% 0.46mg	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	91% 365μg	48.6% 194μg	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	628% 94mg	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	Blanched Almonds	Recommended Dietary Allowance
Calcium	18% 179mg	94% 937mg	1000mg per day for Men 19-50 years
Copper	255% 2.3mg	453% 4.08mg	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	163% 13mg	8mg per day for Men 19-50 years
Magnesium	151% 635mg	253% 1064mg	420mg per day for Men 19-50 years
Manganese	311% 7.14mg	317% 7.3mg	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	181% 1266mg	273% 1909mg	700mg per day for Men 19-50 years
Potassium	87% 2957mg	77% 2616mg	3400mg per day for Men 19-50 years
Selenium	59% 32.5μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	4.5% 67.5mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	101% 11mg	107% 11.8mg	11mg per day for Men 19-50 years
Water	0.12% 4.52g	0.48% 18g	3700g per day for Men 19-50 years

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

• Chunk Style Peanut Butter has 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.
• While Blanched Almonds contain 1.8 times more Vitamin B1, 6.4 times more Vitamin B2 and 3.8 times more Vitamin E than Chunk Style Peanut Butter.
• Both Chunk Style Peanut Butter as well as Blanched 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 vs Blanched Almonds:

• Chunk Style Peanut Butter has 2.6 times more Selenium than Blanched Almonds.
• While Blanched Almonds contain 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.
• Both Chunk Style Peanut Butter and Blanched Almonds have similar amounts of Manganese, Potassium, Sodium and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

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