Comparing Nutrients in 14 ounces Peanut Butter VS Oil Roasted Almonds

Macros Ratio

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

Macro Nutrients

	Peanut Butter	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	80.5% 2334kcal	83% 2409kcal	2900kcal per day for Men 19-50 years
Fat	203% 197g	226% 219g	97g per day for Men 19-50 years
Saturated Fat	118% 37.8g	52% 16.7g	32g per day for Men 19-50 years
Omega 3	9.67% 0.15g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	263% 44.8g	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	73.2% 95g	54% 70g	130g per day for Men 19-50 years
Sugars	35.6% 25.8g	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	% 16.3g	% 0.16g	g per day for Men 19-50 years
Sucrose	% 9.5g	% 17.4g	g per day for Men 19-50 years
Fiber	59.5% 22.6g	110% 41.7g	38g per day for Men 19-50 years
Protein	155% 87g	150% 84.3g	56g per day for Men 19-50 years

Vitamins

	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	35.4% 0.42mg	30.4% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32% 0.42mg	238% 3.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	326% 52.2mg	91% 14.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	82.6% 4.13mg	18% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	168% 2.2mg	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	34.7% 139μg	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	157% 23.6mg	687% 103mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Peanut Butter	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	21.4% 214mg	115% 1155mg	1000mg per day for Men 19-50 years
Copper	252% 2.27mg	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	107% 8.57mg	183% 14.6mg	8mg per day for Men 19-50 years
Magnesium	169% 710mg	259% 1087mg	420mg per day for Men 19-50 years
Manganese	235% 5.4mg	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	190% 1330mg	264% 1850mg	700mg per day for Men 19-50 years
Potassium	69% 2350mg	81.6% 2774mg	3400mg per day for Men 19-50 years
Selenium	292% 160μg	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	126% 1889mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	96% 10.6mg	111% 12mg	11mg per day for Men 19-50 years
Water	0.17% 6.15g	0.3% 11g	3700g per day for Men 19-50 years

Nutrient Comparison: Peanut Butter VS Oil Roasted Almonds per 14 oz

Compare the macro and micronutrient content in 14 oz of Peanut Butter versus 14 oz of Oil Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Peanut Butter have 3.6 times more Vitamin B3, 4.5 times more Vitamin B5, 4.7 times more Vitamin B6 and 1.3 times more Vitamin B9 than Oil Roasted Almonds.
• While 14 oz of Oil Roasted Almonds contain 7.4 times more Vitamin B2 and 4.4 times more Vitamin E than Smooth Peanut Butter.
• Both Peanut Butter and Oil Roasted Almonds provide similar amounts of Vitamin B1 per 14 ounces.
• Both Smooth 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 ounces.

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

• 14 ounces of Peanut Butter have 9.9 times more Selenium and 476 times more Sodium than Oil Roasted Almonds.
• While 14 oz of Oil Roasted Almonds contain 5.4 times more Calcium, 1.7 times more Copper, 1.7 times more Iron, 1.5 times more Magnesium, 1.8 times more Manganese and 1.4 times more Phosphorus than Smooth Peanut Butter.
• Both Peanut Butter and Oil Roasted Almonds contain similar levels of Potassium and Zinc per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Peanut Butter have 2.3 times more Saturated Fat, more Omega 3, 1.4 times more Carbohydrate and 1.4 times more Sugars than Oil Roasted Almonds.
• While 14 oz of Oil Roasted Almonds contain 1.8 times more Fiber than Smooth Peanut Butter.
• Both Peanut Butter and Oil Roasted Almonds offer comparable quantities of Energy, Fat, Omega 6 and Protein per 14 ounces.
• 14 ounces of Oil Roasted Almonds provide inadequate amounts of Omega 3