Comparing Nutrients in 1 kilogram 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	203% 5880kcal	209% 6070kcal	2900kcal per day for Men 19-50 years
Fat	511% 495g	569% 552g	97g per day for Men 19-50 years
Saturated Fat	297% 95g	132% 42g	32g per day for Men 19-50 years
Omega 3	24.4% 0.39g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	664% 113g	795% 135g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	184% 240g	136% 177g	130g per day for Men 19-50 years
Sugars	89.7% 65g	62.8% 45.5g	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	% 41g	% 0.4g	g per day for Men 19-50 years
Sucrose	% 24g	% 43.8g	g per day for Men 19-50 years
Fiber	150% 57g	276% 105g	38g per day for Men 19-50 years
Protein	392% 219g	379% 212g	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	89% 1.07mg	76.7% 0.92mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	80.8% 1.05mg	601% 7.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	823% 132mg	229% 36.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	208% 10.4mg	46% 2.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	424% 5.5mg	91% 1.18mg	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	87.5% 350μg	67.5% 270μg	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	396% 59.4mg	1731% 260mg	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	54% 540mg	291% 2910mg	1000mg per day for Men 19-50 years
Copper	634% 5.7mg	1061% 9.55mg	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	270% 21.6mg	460% 36.8mg	8mg per day for Men 19-50 years
Magnesium	426% 1790mg	652% 2740mg	420mg per day for Men 19-50 years
Manganese	592% 13.6mg	1070% 24.6mg	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	479% 3350mg	666% 4660mg	700mg per day for Men 19-50 years
Potassium	174% 5920mg	206% 6990mg	3400mg per day for Men 19-50 years
Selenium	735% 404μg	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	317% 4760mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	243% 26.7mg	279% 30.7mg	11mg per day for Men 19-50 years
Water	0.42% 15.5g	0.76% 28g	3700g per day for Men 19-50 years

Nutrient Comparison: Peanut Butter VS Oil Roasted Almonds per 1 kg

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

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

• 1 kilogram of Peanut Butter has 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 1 kg of Oil Roasted Almonds contains 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 one kilogram.
• 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 one kilogram.

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

• 1 kilogram of Peanut Butter has 9.9 times more Selenium and 476 times more Sodium than Oil Roasted Almonds.
• While 1 kg of Oil Roasted Almonds contains 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 one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Peanut Butter has 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 1 kg of Oil Roasted Almonds contains 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 one kilogram.
• 1 kilogram of Oil Roasted Almonds provide inadequate amounts of Omega 3