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

Macros Ratio

	Protein	Fat	Carbs
Chunk Style Peanut Butter	15%	71%	14%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Chunk Style Peanut Butter	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	80.6% 2338kcal	83% 2409kcal	2900kcal per day for Men 19-50 years
Fat	204% 198g	226% 219g	97g per day for Men 19-50 years
Saturated Fat	94% 30g	52% 16.7g	32g per day for Men 19-50 years
Omega 3	19.3% 0.31g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	323% 55g	316% 53.7g	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	54% 70g	130g per day for Men 19-50 years
Sugars	46% 33.4g	25% 18g	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	% 0.16g	g per day for Men 19-50 years
Sucrose	% 16.6g	% 17.4g	g per day for Men 19-50 years
Fiber	83.6% 31.8g	110% 41.7g	38g per day for Men 19-50 years
Protein	171% 95g	150% 84.3g	56g per day for Men 19-50 years

Vitamins

	Chunk Style Peanut Butter	Oil 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	30.4% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34% 0.44mg	238% 3.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	340% 54.4mg	91% 14.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89% 4.45mg	18% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	128% 1.66mg	36% 0.47mg	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	26.8% 107μg	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	687% 103mg	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	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	18% 179mg	115% 1155mg	1000mg per day for Men 19-50 years
Copper	255% 2.3mg	421% 3.8mg	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	183% 14.6mg	8mg per day for Men 19-50 years
Magnesium	151% 635mg	259% 1087mg	420mg per day for Men 19-50 years
Manganese	311% 7.14mg	425% 9.76mg	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	264% 1850mg	700mg per day for Men 19-50 years
Potassium	87% 2957mg	81.6% 2774mg	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	4.5% 67.5mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	101% 11mg	111% 12mg	11mg per day for Men 19-50 years
Water	0.12% 4.52g	0.3% 11g	3700g per day for Men 19-50 years

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

• Chunk Style Peanut Butter has 3.7 times more Vitamin B3, 4.9 times more Vitamin B5, 3.5 times more Vitamin B6 and 3.4 times more Vitamin B9 than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 7 times more Vitamin B2 and 4.1 times more Vitamin E than Chunk Style Peanut Butter.
• Both Chunk Style Peanut Butter and Oil Roasted Almonds have similar amounts of Vitamin B1 per 14 oz.
• Both Chunk Style Peanut Butter as well as Oil 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 Oil Roasted Almonds:

• Chunk Style Peanut Butter has 2 times more Selenium and 17 times more Sodium than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 6.5 times more Calcium, 1.7 times more Copper, 1.9 times more Iron, 1.7 times more Magnesium, 1.4 times more Manganese and 1.5 times more Phosphorus than Chunk Style Peanut Butter.
• Both Chunk Style Peanut Butter and Oil Roasted Almonds have similar amounts of Potassium and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Chunk Style Peanut Butter has 1.8 times more Saturated Fat, more Omega 3, 1.2 times more Carbohydrate and 1.8 times more Sugars than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 1.3 times more Fiber than Chunk Style Peanut Butter.
• Both Chunk Style Peanut Butter and Oil Roasted Almonds have similar amounts of Energy, Fat, Omega 6 and Protein per 14 oz.
• Both Chunk Style Peanut Butter as well as Oil Roasted Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.