Comparing Nutrients in 1 pound Roasted Almonds VS Chunk Style Peanut Butter

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Chunk Style Peanut Butter	15%	71%	14%

Macro Nutrients

	Roasted Almonds	Chunk Style Peanut Butter	Recommended Dietary Allowance
Energy	94% 2712kcal	92% 2672kcal	2900kcal per day for Men 19-50 years
Fat	246% 238g	234% 227g	97g per day for Men 19-50 years
Saturated Fat	58% 18.6g	108% 34.5g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	22% 0.35g	1.6g per day for Men 19-50 years
Omega 6	345% 58.7g	370% 63g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.3% 95g	75.3% 98g	130g per day for Men 19-50 years
Sugars	30.4% 22g	52.6% 38g	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	0.063% 0.045g	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	% 0.045g	% 19g	g per day for Men 19-50 years
Sucrose	% 21.5g	% 19g	g per day for Men 19-50 years
Fiber	130% 49.4g	95% 36.3g	38g per day for Men 19-50 years
Protein	170% 95g	195% 109g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Chunk Style 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	29% 0.35mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	418% 5.43mg	38.7% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	388% 62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.46mg	102% 5.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47.5% 0.62mg	146% 1.9mg	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	62.4% 249μg	104% 417μg	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	723% 108mg	191% 28.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.9% 2.27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Chunk Style Peanut Butter	Recommended Dietary Allowance
Calcium	122% 1216mg	20.4% 204mg	1000mg per day for Men 19-50 years
Copper	554% 5mg	291% 2.62mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.35% 14μg	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	211% 17mg	108% 8.6mg	8mg per day for Men 19-50 years
Magnesium	301% 1266mg	173% 726mg	420mg per day for Men 19-50 years
Manganese	440% 10mg	355% 8.16mg	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	305% 2136mg	207% 1447mg	700mg per day for Men 19-50 years
Potassium	95% 3234mg	99% 3379mg	3400mg per day for Men 19-50 years
Selenium	16.5% 9.07μg	67.6% 37μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	5.14% 77mg	1500mg per day for Men 19-50 years
Zinc	136% 15mg	115% 12.7mg	11mg per day for Men 19-50 years
Water	0.3% 11g	0.14% 5.17g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Chunk Style Peanut Butter per 1 lb

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

Lets compare vitamin content per 1 pound of Roasted Almonds vs Chunk Style Peanut Butter:

• 1 pound of Roasted Almonds has 10.8 times more Vitamin B2 and 3.8 times more Vitamin E than Chunk Style Peanut Butter.
• While 1 lb of Chunk Style Peanut Butter contains 1.4 times more Vitamin B1, 3.8 times more Vitamin B3, 3.5 times more Vitamin B5, 3.1 times more Vitamin B6 and 1.7 times more Vitamin B9 than Dry Roasted Almonds.
• Both Dry Roasted Almonds as well as Chunk Style Peanut Butter have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in one pound.

Comparing minerals per 1 pound for Roasted Almonds vs Chunk Style Peanut Butter:

• 1 pound of Roasted Almonds has 6 times more Calcium, 1.9 times more Copper, 2 times more Iron, 1.7 times more Magnesium, 1.2 times more Manganese and 1.5 times more Phosphorus than Chunk Style Peanut Butter.
• While 1 lb of Chunk Style Peanut Butter contains 4.1 times more Selenium than Dry Roasted Almonds.
• Both Roasted Almonds and Chunk Style Peanut Butter contain similar levels of Potassium and Zinc per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Roasted Almonds has 1.4 times more Fiber than Chunk Style Peanut Butter.
• While 1 lb of Chunk Style Peanut Butter contains 1.9 times more Saturated Fat, 7.8 times more Omega 3 and 1.7 times more Sugars than Dry Roasted Almonds.
• Both Roasted Almonds and Chunk Style Peanut Butter offer comparable quantities of Energy, Fat, Omega 6, Carbohydrate and Protein per one pound.
• 1 pound of Roasted Almonds provide inadequate amounts of Omega 3