Comparing Nutrients in 1 kilogram Roasted Almonds VS Chunk Style Peanut Butter

Macros Ratio

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

Macro Nutrients

	Roasted Almonds	Chunk Style Peanut Butter	Recommended Dietary Allowance
Energy	206% 5980kcal	203% 5890kcal	2900kcal per day for Men 19-50 years
Fat	542% 525g	515% 499g	97g per day for Men 19-50 years
Saturated Fat	128% 41g	238% 76g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	48.8% 0.78g	1.6g per day for Men 19-50 years
Omega 6	761% 129g	815% 139g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	162% 210g	166% 216g	130g per day for Men 19-50 years
Sugars	67% 48.6g	116% 84g	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	0.14% 0.1g	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	% 0.1g	% 42.2g	g per day for Men 19-50 years
Sucrose	% 47.5g	% 42g	g per day for Men 19-50 years
Fiber	287% 109g	211% 80g	38g per day for Men 19-50 years
Protein	374% 210g	430% 241g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Chunk Style Peanut Butter	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64% 0.77mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	921% 12mg	85.4% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	227% 36.4mg	856% 137mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.2% 3.2mg	224% 11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.36mg	322% 4.18mg	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	138% 550μg	230% 920μg	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	1593% 239mg	420% 63mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	4.17% 5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Chunk Style Peanut Butter	Recommended Dietary Allowance
Calcium	268% 2680mg	45% 450mg	1000mg per day for Men 19-50 years
Copper	1221% 11mg	642% 5.8mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.78% 31μg	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	466% 37.3mg	238% 19mg	8mg per day for Men 19-50 years
Magnesium	664% 2790mg	381% 1600mg	420mg per day for Men 19-50 years
Manganese	970% 22.3mg	783% 18mg	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	673% 4710mg	456% 3190mg	700mg per day for Men 19-50 years
Potassium	210% 7130mg	219% 7450mg	3400mg per day for Men 19-50 years
Selenium	36.4% 20μg	149% 82μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	11.3% 170mg	1500mg per day for Men 19-50 years
Zinc	301% 33mg	254% 28mg	11mg per day for Men 19-50 years
Water	0.65% 24g	0.31% 11.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Chunk Style Peanut Butter per 1 kg

Compare the macro and micronutrient content in 1 kg of Roasted Almonds versus 1 kg of Chunk Style Peanut Butter to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Roasted Almonds vs Chunk Style Peanut Butter:

• 1 kilogram of Roasted Almonds has 10.8 times more Vitamin B2 and 3.8 times more Vitamin E than Chunk Style Peanut Butter.
• While 1 kg of Chunk Style Peanut Butter contains 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.
• Both Dry Roasted Almonds as well as Chunk Style Peanut Butter have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Roasted Almonds vs Chunk Style Peanut Butter:

• 1 kilogram of Roasted Almonds has 6 times more Calcium, 1.9 times more Copper, 2 times more Iron, 1.7 times more Magnesium, 1.2 times more Manganese and 1.5 times more Phosphorus than Chunk Style Peanut Butter.
• While 1 kg of Chunk Style Peanut Butter contains 4.1 times more Selenium than Dry Roasted Almonds.
• Both Roasted Almonds and Chunk Style Peanut Butter contain similar levels of Potassium and Zinc per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Roasted Almonds has 1.4 times more Fiber than Chunk Style Peanut Butter.
• While 1 kg of Chunk Style Peanut Butter contains 1.9 times more Saturated Fat, 7.8 times more Omega 3 and 1.7 times more Sugars than Dry Roasted Almonds.
• Both Roasted Almonds and Chunk Style Peanut Butter offer comparable quantities of Energy, Fat, Omega 6, Carbohydrate and Protein per one kilogram.
• 1 kilogram of Roasted Almonds provide inadequate amounts of Omega 3