Comparing Nutrients in 1 pound Blanched Almonds VS Low Fat Peanut Butter

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Low Fat Peanut Butter	19%	55%	26%

Macro Nutrients

	Blanched Almonds	Low Fat Peanut Butter	Recommended Dietary Allowance
Energy	92% 2676kcal	81.3% 2359kcal	2900kcal per day for Men 19-50 years
Fat	246% 238g	159% 154g	97g per day for Men 19-50 years
Saturated Fat	56% 18g	81.6% 26g	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	14.7% 0.24g	1.6g per day for Men 19-50 years
Omega 6	330% 56g	244% 41.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65% 84.7g	124% 162g	130g per day for Men 19-50 years
Sugars	29% 21g	58% 42g	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	62% 23.6g	38g per day for Men 19-50 years
Protein	173% 97g	210% 117g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Low Fat 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	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	248% 3.23mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	99% 16mg	414% 66.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.5% 1.42mg	97% 4.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40% 0.52mg	108% 1.4mg	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	68% 272μg	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	718% 108mg	273% 41mg	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

	Blanched Almonds	Low Fat Peanut Butter	Recommended Dietary Allowance
Calcium	107% 1070mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	518% 4.66mg	292% 2.63mg	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	108% 8.6mg	8mg per day for Men 19-50 years
Magnesium	289% 1216mg	184% 771mg	420mg per day for Men 19-50 years
Manganese	362% 8.32mg	291% 6.7mg	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	239% 1674mg	700mg per day for Men 19-50 years
Potassium	88% 2989mg	89.3% 3035mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	62% 34μg	55μg per day for Men 19-50 years
Sodium	5.75% 86mg	163% 2449mg	1500mg per day for Men 19-50 years
Zinc	122% 13.5mg	115% 12.7mg	11mg per day for Men 19-50 years
Water	0.55% 20.5g	0.15% 5.44g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Blanched Almonds vs Low Fat Peanut Butter:

• Blanched Almonds have 11.9 times more Vitamin B2 and 2.6 times more Vitamin E than Reduced Fat Peanut Butter.
• While Reduced Fat Peanut Butter contains 1.4 times more Vitamin B1, 4.2 times more Vitamin B3, 3.4 times more Vitamin B5 and 2.7 times more Vitamin B6 than Blanched Almonds.
• Both Blanched Almonds and Reduced Fat Peanut Butter have similar amounts of Vitamin B9 per 1 lb.
• Both Blanched Almonds as well as Reduced Fat Peanut Butter have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 1 lb.

Comparing minerals per 1 pound for Blanched Almonds vs Low Fat Peanut Butter:

• Blanched Almonds have 6.7 times more Calcium, 1.8 times more Copper, 1.7 times more Iron, 1.6 times more Magnesium, 1.2 times more Manganese and 1.3 times more Phosphorus than Reduced Fat Peanut Butter.
• While Reduced Fat Peanut Butter contains 2.3 times more Selenium and 28.4 times more Sodium than Blanched Almonds.
• Both Blanched Almonds and Reduced Fat Peanut Butter have similar amounts of Potassium and Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Blanched Almonds have 1.5 times more Fat, 1.4 times more Omega 6 and 1.9 times more Fiber than Reduced Fat Peanut Butter.
• While Reduced Fat Peanut Butter contains 1.5 times more Saturated Fat, 13 times more Omega 3, 1.9 times more Carbohydrate and 2 times more Sugars than Blanched Almonds.
• Both Blanched Almonds and Reduced Fat Peanut Butter have similar amounts of Energy and Protein per 1 lb.
• Both Blanched Almonds as well as Reduced Fat Peanut Butter have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.