Comparing Nutrients in 1 kilogram 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	203% 5890kcal	203% 5900kcal	2900kcal per day for Men 19-50 years
Fat	515% 499g	541% 525g	97g per day for Men 19-50 years
Saturated Fat	238% 76g	124% 39.5g	32g per day for Men 19-50 years
Omega 3	48.8% 0.78g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	815% 139g	727% 124g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	166% 216g	144% 187g	130g per day for Men 19-50 years
Sugars	116% 84g	64% 46.3g	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% 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	% 42.2g	% 0.3g	g per day for Men 19-50 years
Sucrose	% 42g	% 44.6g	g per day for Men 19-50 years
Fiber	211% 80g	261% 99g	38g per day for Men 19-50 years
Protein	430% 241g	382% 214g	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	88.3% 1.06mg	159% 1.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	85.4% 1.1mg	547% 7.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	856% 137mg	219% 35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	224% 11mg	62.8% 3.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	322% 4.18mg	88.5% 1.15mg	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	230% 920μg	123% 490μg	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	420% 63mg	1583% 238mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.17% 5μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chunk Style Peanut Butter	Blanched Almonds	Recommended Dietary Allowance
Calcium	45% 450mg	236% 2360mg	1000mg per day for Men 19-50 years
Copper	642% 5.8mg	1141% 10.3mg	0.9mg per day for Men 19-50 years
Fluoride	0.78% 31μg	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	238% 19mg	410% 32.8mg	8mg per day for Men 19-50 years
Magnesium	381% 1600mg	638% 2680mg	420mg per day for Men 19-50 years
Manganese	783% 18mg	798% 18.4mg	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	456% 3190mg	687% 4810mg	700mg per day for Men 19-50 years
Potassium	219% 7450mg	194% 6590mg	3400mg per day for Men 19-50 years
Selenium	149% 82μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	11.3% 170mg	12.7% 190mg	1500mg per day for Men 19-50 years
Zinc	254% 28mg	270% 29.7mg	11mg per day for Men 19-50 years
Water	0.31% 11.4g	1.2% 45g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram 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 1 kg.

Comparing minerals per 1 kilogram 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 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• 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 1 kg.
• Both Chunk Style Peanut Butter as well as Blanched Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.