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

Macros Ratio

	Protein	Fat	Carbs
Chunk Style Peanut Butter	15%	71%	14%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Chunk Style Peanut Butter	Roasted Almonds	Recommended Dietary Allowance
Energy	80.6% 2338kcal	82% 2373kcal	2900kcal per day for Men 19-50 years
Fat	204% 198g	215% 209g	97g per day for Men 19-50 years
Saturated Fat	94% 30g	50.8% 16.2g	32g per day for Men 19-50 years
Omega 3	19.3% 0.31g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	323% 55g	302% 51.4g	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	64% 83.4g	130g per day for Men 19-50 years
Sugars	46% 33.4g	26.6% 19.3g	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	0.055% 0.04g	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	% 0.04g	g per day for Men 19-50 years
Sucrose	% 16.6g	% 19g	g per day for Men 19-50 years
Fiber	83.6% 31.8g	114% 43.3g	38g per day for Men 19-50 years
Protein	171% 95g	149% 83g	56g per day for Men 19-50 years

Vitamins

	Chunk Style Peanut Butter	Roasted 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	25.5% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34% 0.44mg	365% 4.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	340% 54.4mg	90% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89% 4.45mg	25.5% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	128% 1.66mg	41.5% 0.54mg	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	54.6% 218μg	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	632% 95mg	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	Roasted Almonds	Recommended Dietary Allowance
Calcium	18% 179mg	106% 1064mg	1000mg per day for Men 19-50 years
Copper	255% 2.3mg	485% 4.36mg	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	185% 15mg	8mg per day for Men 19-50 years
Magnesium	151% 635mg	264% 1107mg	420mg per day for Men 19-50 years
Manganese	311% 7.14mg	385% 8.86mg	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	267% 1869mg	700mg per day for Men 19-50 years
Potassium	87% 2957mg	83.2% 2830mg	3400mg per day for Men 19-50 years
Selenium	59% 32.5μg	14.4% 7.94μg	55μg per day for Men 19-50 years
Sodium	4.5% 67.5mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	101% 11mg	119% 13mg	11mg per day for Men 19-50 years
Water	0.12% 4.52g	0.26% 9.57g	3700g per day for Men 19-50 years

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

• Chunk Style Peanut Butter has 1.4 times more Vitamin B1, 3.8 times more Vitamin B3, 3.5 times more Vitamin B5, 3.1 times more Vitamin B6 and 1.7 times more Vitamin B9 than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 10.8 times more Vitamin B2 and 3.8 times more Vitamin E than Chunk Style Peanut Butter.
• Both Chunk Style Peanut Butter as well as Dry Roasted 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 Roasted Almonds:

• Chunk Style Peanut Butter has 4.1 times more Selenium and 5.7 times more Sodium than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 6 times more Calcium, 1.9 times more Copper, 2 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 Dry Roasted Almonds have similar amounts of Manganese, Potassium and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Chunk Style Peanut Butter has 1.9 times more Saturated Fat, 7.8 times more Omega 3 and 1.7 times more Sugars than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.4 times more Fiber than Chunk Style Peanut Butter.
• Both Chunk Style Peanut Butter and Dry Roasted Almonds have similar amounts of Energy, Fat, Omega 6, Carbohydrate and Protein per 14 oz.
• Both Chunk Style Peanut Butter as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.