Comparing Nutrients in 1 pound Peanut Spread VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Peanut Spread	15%	76%	9%
Almonds	14%	72%	14%

Macro Nutrients

	Peanut Spread	Almonds	Recommended Dietary Allowance
Energy	102% 2948kcal	91% 2626kcal	2900kcal per day for Men 19-50 years
Fat	257% 249g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	145% 46.4g	54% 17.2g	32g per day for Men 19-50 years
Omega 3	25.8% 0.41g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	432% 73.4g	329% 56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49.7% 64.5g	75% 98g	130g per day for Men 19-50 years
Sugars	39.7% 29g	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	93% 35.4g	149% 56.7g	38g per day for Men 19-50 years
Protein	201% 112g	171% 96g	56g per day for Men 19-50 years

Vitamins

	Peanut Spread	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	77.5% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.6% 0.55mg	397% 5.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	465% 74.3mg	103% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	112% 5.58mg	42.7% 2.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	164% 2.14mg	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	163% 653μg	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	244% 36.6mg	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

	Peanut Spread	Almonds	Recommended Dietary Allowance
Calcium	32.7% 327mg	122% 1220mg	1000mg per day for Men 19-50 years
Copper	383% 3.45mg	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	161% 13mg	210% 17mg	8mg per day for Men 19-50 years
Magnesium	177% 744mg	292% 1225mg	420mg per day for Men 19-50 years
Manganese	390% 8.98mg	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	227% 1588mg	312% 2182mg	700mg per day for Men 19-50 years
Potassium	109% 3710mg	98% 3325mg	3400mg per day for Men 19-50 years
Selenium	75% 41.3μg	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	88.3% 1324mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	145% 16mg	129% 14mg	11mg per day for Men 19-50 years
Water	0.24% 8.75g	0.54% 20g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Peanut Spread vs Almonds:

• Low Sugar Peanut Spread has 4.5 times more Vitamin B3, 2.6 times more Vitamin B5, 3.4 times more Vitamin B6 and 3.3 times more Vitamin B9 than Almonds.
• While Almonds contain 1.8 times more Vitamin B1, 9.3 times more Vitamin B2 and 3.2 times more Vitamin E than Low Sugar Peanut Spread.
• Both Low Sugar Peanut Spread 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 Peanut Spread vs Almonds:

• Low Sugar Peanut Spread has 2.2 times more Selenium and 292 times more Sodium than Almonds.
• While Almonds contain 3.7 times more Calcium, 1.4 times more Copper, 1.3 times more Iron, 1.6 times more Magnesium and 1.4 times more Phosphorus than Low Sugar Peanut Spread.
• Both Low Sugar Peanut Spread and Almonds have similar amounts of Manganese, Potassium and Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Low Sugar Peanut Spread has 2.7 times more Saturated Fat, 30.3 times more Omega 3, 1.3 times more Omega 6 and 1.5 times more Sugars than Almonds.
• While Almonds contain 1.5 times more Carbohydrate and 1.6 times more Fiber than Low Sugar Peanut Spread.
• Both Low Sugar Peanut Spread and Almonds have similar amounts of Energy, Fat and Protein per 1 lb.
• Both Low Sugar Peanut Spread as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.