Comparing Nutrients in 1 pound Almonds VS Peanut Spread

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Peanut Spread	15%	76%	9%

Macro Nutrients

	Almonds	Peanut Spread	Recommended Dietary Allowance
Energy	91% 2626kcal	102% 2948kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	257% 249g	97g per day for Men 19-50 years
Saturated Fat	54% 17.2g	145% 46.4g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	25.8% 0.41g	1.6g per day for Men 19-50 years
Omega 6	329% 56g	432% 73.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	49.7% 64.5g	130g per day for Men 19-50 years
Sugars	27.2% 19.7g	39.7% 29g	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	0.69% 0.5g	NA	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	% 0.77g	NA	g per day for Men 19-50 years
Sucrose	% 18g	NA	g per day for Men 19-50 years
Fiber	149% 56.7g	93% 35.4g	38g per day for Men 19-50 years
Protein	171% 96g	201% 112g	56g per day for Men 19-50 years

Vitamins

	Almonds	Peanut Spread	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77.5% 0.93mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	397% 5.16mg	42.6% 0.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.4mg	465% 74.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.7% 2.14mg	112% 5.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.62mg	164% 2.14mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	862% 259μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	50% 200μg	163% 653μg	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	775% 116mg	244% 36.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.27% 2.72μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Peanut Spread	Recommended Dietary Allowance
Calcium	122% 1220mg	32.7% 327mg	1000mg per day for Men 19-50 years
Copper	520% 4.68mg	383% 3.45mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	210% 17mg	161% 13mg	8mg per day for Men 19-50 years
Magnesium	292% 1225mg	177% 744mg	420mg per day for Men 19-50 years
Manganese	430% 9.9mg	390% 8.98mg	2.3mg per day for Men 19-50 years
Molybdenum	457% 205μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	312% 2182mg	227% 1588mg	700mg per day for Men 19-50 years
Potassium	98% 3325mg	109% 3710mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	75% 41.3μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	88.3% 1324mg	1500mg per day for Men 19-50 years
Zinc	129% 14mg	145% 16mg	11mg per day for Men 19-50 years
Water	0.54% 20g	0.24% 8.75g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Almonds vs Peanut Spread:

• Almonds have 1.8 times more Vitamin B1, 9.3 times more Vitamin B2 and 3.2 times more Vitamin E than Low Sugar Peanut Spread.
• While Low Sugar Peanut Spread contains 4.5 times more Vitamin B3, 2.6 times more Vitamin B5, 3.4 times more Vitamin B6 and 3.3 times more Vitamin B9 than Almonds.
• Both Almonds as well as Low Sugar Peanut Spread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 1 lb.

Comparing minerals per 1 pound for Almonds vs Peanut Spread:

• Almonds have 3.7 times more Calcium, 1.4 times more Copper, 1.3 times more Iron, 1.6 times more Magnesium and 1.4 times more Phosphorus than Low Sugar Peanut Spread.
• While Low Sugar Peanut Spread contains 2.2 times more Selenium and 292 times more Sodium than Almonds.
• Both Almonds and Low Sugar Peanut Spread have similar amounts of Manganese, Potassium and Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Almonds have 1.5 times more Carbohydrate and 1.6 times more Fiber than Low Sugar Peanut Spread.
• While Low Sugar Peanut Spread contains 2.7 times more Saturated Fat, 30.3 times more Omega 3, 1.3 times more Omega 6 and 1.5 times more Sugars than Almonds.
• Both Almonds and Low Sugar Peanut Spread have similar amounts of Energy, Fat and Protein per 1 lb.
• Both Almonds as well as Low Sugar Peanut Spread have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.