Comparing Nutrients in 1 pound Low Fat Peanut Butter VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Low Fat Peanut Butter	19%	55%	26%
Almonds	14%	72%	14%

Macro Nutrients

	Low Fat Peanut Butter	Almonds	Recommended Dietary Allowance
Energy	81.3% 2359kcal	91% 2626kcal	2900kcal per day for Men 19-50 years
Fat	159% 154g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	81.6% 26g	54% 17.2g	32g per day for Men 19-50 years
Omega 3	14.7% 0.24g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	244% 41.4g	329% 56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	124% 162g	75% 98g	130g per day for Men 19-50 years
Sugars	58% 42g	27.2% 19.7g	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	NA	0.69% 0.5g	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	NA	% 0.77g	g per day for Men 19-50 years
Sucrose	NA	% 18g	g per day for Men 19-50 years
Fiber	62% 23.6g	149% 56.7g	38g per day for Men 19-50 years
Protein	210% 117g	171% 96g	56g per day for Men 19-50 years

Vitamins

	Low Fat Peanut Butter	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	102% 1.22mg	77.5% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	397% 5.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	414% 66.2mg	103% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	97% 4.85mg	42.7% 2.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	108% 1.4mg	48% 0.62mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	862% 259μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	68% 272μg	50% 200μg	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	273% 41mg	775% 116mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.27% 2.72μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Low Fat Peanut Butter	Almonds	Recommended Dietary Allowance
Calcium	16% 159mg	122% 1220mg	1000mg per day for Men 19-50 years
Copper	292% 2.63mg	520% 4.68mg	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	108% 8.6mg	210% 17mg	8mg per day for Men 19-50 years
Magnesium	184% 771mg	292% 1225mg	420mg per day for Men 19-50 years
Manganese	291% 6.7mg	430% 9.9mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	457% 205μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	239% 1674mg	312% 2182mg	700mg per day for Men 19-50 years
Potassium	89.3% 3035mg	98% 3325mg	3400mg per day for Men 19-50 years
Selenium	62% 34μg	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	163% 2449mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	115% 12.7mg	129% 14mg	11mg per day for Men 19-50 years
Water	0.15% 5.44g	0.54% 20g	3700g per day for Men 19-50 years

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

• Reduced Fat Peanut Butter has 1.3 times more Vitamin B1, 4 times more Vitamin B3, 2.3 times more Vitamin B5, 2.3 times more Vitamin B6 and 1.4 times more Vitamin B9 than Almonds.
• While Almonds contain 19 times more Vitamin B2 and 2.8 times more Vitamin E than Reduced Fat Peanut Butter.
• Both Reduced Fat Peanut Butter as well as 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 Low Fat Peanut Butter vs Almonds:

• Reduced Fat Peanut Butter has 1.8 times more Selenium and 540 times more Sodium than Almonds.
• While Almonds contain 7.7 times more Calcium, 1.8 times more Copper, 2 times more Iron, 1.6 times more Magnesium, 1.5 times more Manganese and 1.3 times more Phosphorus than Reduced Fat Peanut Butter.
• Both Reduced Fat Peanut Butter and Almonds have similar amounts of Potassium and Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Reduced Fat Peanut Butter has 1.5 times more Saturated Fat, 17.3 times more Omega 3, 1.7 times more Carbohydrate, 2.1 times more Sugars and 1.2 times more Protein than Almonds.
• While Almonds contain 1.5 times more Fat, 1.3 times more Omega 6 and 2.4 times more Fiber than Reduced Fat Peanut Butter.
• Both Reduced Fat Peanut Butter and Almonds have similar amounts of Energy per 1 lb.
• Both Reduced Fat Peanut Butter as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.