Comparing Nutrients in 1 pound Blanched Almonds VS Candies, confectioner's coating, peanut butter

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Candies, confectioner's coating, peanut butter	14%	51%	35%

Macro Nutrients

	Blanched Almonds	Candies, confectioner's coating, peanut butter	Recommended Dietary Allowance
Energy	92% 2676kcal	82.7% 2400kcal	2900kcal per day for Men 19-50 years
Fat	246% 238g	139% 135g	97g per day for Men 19-50 years
Saturated Fat	56% 18g	186% 59.5g	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	9.07% 0.15g	1.6g per day for Men 19-50 years
Omega 6	330% 56g	52% 8.84g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	1.56% 4.54mg	290mg per day for Men 19-50 years
Carbohydrate	65% 84.7g	164% 213g	130g per day for Men 19-50 years
Sugars	29% 21g	240% 174g	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	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	% 0.14g	NA	g per day for Men 19-50 years
Sucrose	% 20.2g	NA	g per day for Men 19-50 years
Fiber	118% 45g	59.7% 22.7g	38g per day for Men 19-50 years
Protein	173% 97g	148% 83g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Candies, confectioner's coating, 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	72% 0.87mg	87.7% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	248% 3.23mg	69.8% 0.91mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	99% 16mg	232% 37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.5% 1.42mg	96% 4.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40% 0.52mg	59.3% 0.77mg	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	55.6% 222μg	87.3% 349μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	37.8% 0.91μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	1.5% 1.36mg	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	718% 108mg	41% 6.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	27.6% 33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Candies, confectioner's coating, peanut butter	Recommended Dietary Allowance
Calcium	107% 1070mg	50% 499mg	1000mg per day for Men 19-50 years
Copper	518% 4.66mg	202% 1.8mg	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	186% 15mg	96% 7.7mg	8mg per day for Men 19-50 years
Magnesium	289% 1216mg	119% 499mg	420mg per day for Men 19-50 years
Manganese	362% 8.32mg	276% 6.35mg	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	312% 2182mg	201% 1406mg	700mg per day for Men 19-50 years
Potassium	88% 2989mg	67.4% 2291mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	32% 17.7μg	55μg per day for Men 19-50 years
Sodium	5.75% 86mg	75.6% 1134mg	1500mg per day for Men 19-50 years
Zinc	122% 13.5mg	82.5% 9.07mg	11mg per day for Men 19-50 years
Water	0.55% 20.5g	0.33% 12g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Blanched Almonds vs Candies, confectioner's coating, peanut butter:

• Blanched Almonds have 3.6 times more Vitamin B2 and 17.5 times more Vitamin E than Candies, confectioner's coating, peanut butter.
• While Candies, confectioner's coating, peanut butter contain 2.3 times more Vitamin B3, 3.4 times more Vitamin B5, 1.5 times more Vitamin B6, 1.6 times more Vitamin B9, more Vitamin B12 and more Vitamin K than Blanched Almonds.
• Both Blanched Almonds and Candies, confectioner's coating, peanut butter have similar amounts of Vitamin B1 per 1 lb.
• Both Blanched Almonds as well as Candies, confectioner's coating, peanut butter have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Blanched Almonds vs Candies, confectioner's coating, peanut butter:

• Blanched Almonds have 2.1 times more Calcium, 2.6 times more Copper, 1.9 times more Iron, 2.4 times more Magnesium, 1.3 times more Manganese, 1.6 times more Phosphorus, 1.3 times more Potassium and 1.5 times more Zinc than Candies, confectioner's coating, peanut butter.
• While Candies, confectioner's coating, peanut butter contain 13.2 times more Sodium than Blanched Almonds.
• Both Blanched Almonds and Candies, confectioner's coating, peanut butter have similar amounts of Selenium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Blanched Almonds have 1.8 times more Fat, 6.3 times more Omega 6 and 2 times more Fiber than Candies, confectioner's coating, peanut butter.
• While Candies, confectioner's coating, peanut butter contain 3.3 times more Saturated Fat, 8 times more Omega 3, 2.5 times more Carbohydrate and 8.3 times more Sugars than Blanched Almonds.
• Both Blanched Almonds and Candies, confectioner's coating, peanut butter have similar amounts of Energy and Protein per 1 lb.
• Both Blanched Almonds as well as Candies, confectioner's coating, peanut butter have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.