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

Macros Ratio

	Protein	Fat	Carbs
Chunk Style Peanut Butter	15%	71%	14%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Chunk Style Peanut Butter	Blanched Almonds	Recommended Dietary Allowance
Energy	92% 2672kcal	92% 2676kcal	2900kcal per day for Men 19-50 years
Fat	234% 227g	246% 238g	97g per day for Men 19-50 years
Saturated Fat	108% 34.5g	56% 18g	32g per day for Men 19-50 years
Omega 3	22% 0.35g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	370% 63g	330% 56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75.3% 98g	65% 84.7g	130g per day for Men 19-50 years
Sugars	52.6% 38g	29% 21g	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	% 19g	% 0.14g	g per day for Men 19-50 years
Sucrose	% 19g	% 20.2g	g per day for Men 19-50 years
Fiber	95% 36.3g	118% 45g	38g per day for Men 19-50 years
Protein	195% 109g	173% 97g	56g per day for Men 19-50 years

Vitamins

	Chunk Style Peanut Butter	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	72% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.7% 0.5mg	248% 3.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	388% 62mg	99% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	102% 5.1mg	28.5% 1.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	146% 1.9mg	40% 0.52mg	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	104% 417μg	55.6% 222μg	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	191% 28.6mg	718% 108mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.9% 2.27μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chunk Style Peanut Butter	Blanched Almonds	Recommended Dietary Allowance
Calcium	20.4% 204mg	107% 1070mg	1000mg per day for Men 19-50 years
Copper	291% 2.62mg	518% 4.66mg	0.9mg per day for Men 19-50 years
Fluoride	0.35% 14μg	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	108% 8.6mg	186% 15mg	8mg per day for Men 19-50 years
Magnesium	173% 726mg	289% 1216mg	420mg per day for Men 19-50 years
Manganese	355% 8.16mg	362% 8.32mg	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	207% 1447mg	312% 2182mg	700mg per day for Men 19-50 years
Potassium	99% 3379mg	88% 2989mg	3400mg per day for Men 19-50 years
Selenium	67.6% 37μg	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	5.14% 77mg	5.75% 86mg	1500mg per day for Men 19-50 years
Zinc	115% 12.7mg	122% 13.5mg	11mg per day for Men 19-50 years
Water	0.14% 5.17g	0.55% 20.5g	3700g per day for Men 19-50 years

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

• Chunk Style Peanut Butter has 3.9 times more Vitamin B3, 3.6 times more Vitamin B5, 3.6 times more Vitamin B6 and 1.9 times more Vitamin B9 than Blanched Almonds.
• While Blanched Almonds contain 1.8 times more Vitamin B1, 6.4 times more Vitamin B2 and 3.8 times more Vitamin E than Chunk Style Peanut Butter.
• Both Chunk Style Peanut Butter as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 1 lb.

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

• Chunk Style Peanut Butter has 2.6 times more Selenium than Blanched Almonds.
• While Blanched Almonds contain 5.2 times more Calcium, 1.8 times more Copper, 1.7 times more Iron, 1.7 times more Magnesium and 1.5 times more Phosphorus than Chunk Style Peanut Butter.
• Both Chunk Style Peanut Butter and Blanched Almonds have similar amounts of Manganese, Potassium, Sodium and Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Chunk Style Peanut Butter has 1.9 times more Saturated Fat, 19.5 times more Omega 3 and 1.8 times more Sugars than Blanched Almonds.
• Both Chunk Style Peanut Butter and Blanched Almonds have similar amounts of Energy, Fat, Omega 6, Carbohydrate, Fiber and Protein per 1 lb.
• Both Chunk Style Peanut Butter as well as Blanched Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.