Comparing Nutrients in 1 pound Peanut Butter VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Peanut Butter	14%	71%	15%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Peanut Butter	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	92% 2667kcal	95% 2753kcal	2900kcal per day for Men 19-50 years
Fat	232% 225g	258% 250g	97g per day for Men 19-50 years
Saturated Fat	135% 43g	59.6% 19g	32g per day for Men 19-50 years
Omega 3	11% 0.18g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	301% 51g	361% 61.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83.7% 109g	61.7% 80g	130g per day for Men 19-50 years
Sugars	40.7% 29.5g	28.5% 20.6g	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	% 18.6g	% 0.18g	g per day for Men 19-50 years
Sucrose	% 11g	% 20g	g per day for Men 19-50 years
Fiber	68% 26g	125% 47.6g	38g per day for Men 19-50 years
Protein	178% 99g	172% 96g	56g per day for Men 19-50 years

Vitamins

	Peanut Butter	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40.4% 0.49mg	34.8% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36.6% 0.48mg	273% 3.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	373% 59.7mg	104% 16.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	94% 4.7mg	20.8% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	192% 2.5mg	41% 0.54mg	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	39.7% 159μg	30.6% 122μg	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	180% 27mg	785% 118mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Peanut Butter	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	24.5% 245mg	132% 1320mg	1000mg per day for Men 19-50 years
Copper	288% 2.6mg	481% 4.33mg	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	122% 9.8mg	209% 16.7mg	8mg per day for Men 19-50 years
Magnesium	193% 812mg	296% 1243mg	420mg per day for Men 19-50 years
Manganese	268% 6.17mg	485% 11mg	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	217% 1520mg	302% 2114mg	700mg per day for Men 19-50 years
Potassium	79% 2685mg	93% 3171mg	3400mg per day for Men 19-50 years
Selenium	333% 183μg	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	144% 2159mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	110% 12mg	127% 14mg	11mg per day for Men 19-50 years
Water	0.19% 7.03g	0.34% 12.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Peanut Butter VS Oil Roasted Almonds per 1 lb

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

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

• 1 pound of Peanut Butter has 3.6 times more Vitamin B3, 4.5 times more Vitamin B5, 4.7 times more Vitamin B6 and 1.3 times more Vitamin B9 than Oil Roasted Almonds.
• While 1 lb of Oil Roasted Almonds contains 7.4 times more Vitamin B2 and 4.4 times more Vitamin E than Smooth Peanut Butter.
• Both Peanut Butter and Oil Roasted Almonds provide similar amounts of Vitamin B1 per one pound.
• Both Smooth Peanut Butter as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in one pound.

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

• 1 pound of Peanut Butter has 9.9 times more Selenium and 476 times more Sodium than Oil Roasted Almonds.
• While 1 lb of Oil Roasted Almonds contains 5.4 times more Calcium, 1.7 times more Copper, 1.7 times more Iron, 1.5 times more Magnesium, 1.8 times more Manganese and 1.4 times more Phosphorus than Smooth Peanut Butter.
• Both Peanut Butter and Oil Roasted Almonds contain similar levels of Potassium and Zinc per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Peanut Butter has 2.3 times more Saturated Fat, more Omega 3, 1.4 times more Carbohydrate and 1.4 times more Sugars than Oil Roasted Almonds.
• While 1 lb of Oil Roasted Almonds contains 1.8 times more Fiber than Smooth Peanut Butter.
• Both Peanut Butter and Oil Roasted Almonds offer comparable quantities of Energy, Fat, Omega 6 and Protein per one pound.
• 1 pound of Oil Roasted Almonds provide inadequate amounts of Omega 3