Comparing Nutrients in 1 pound Peanut Spread VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Peanut Spread	15%	76%	9%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Peanut Spread	Blanched Almonds	Recommended Dietary Allowance
Energy	102% 2948kcal	92% 2676kcal	2900kcal per day for Men 19-50 years
Fat	257% 249g	246% 238g	97g per day for Men 19-50 years
Saturated Fat	145% 46.4g	56% 18g	32g per day for Men 19-50 years
Omega 3	25.8% 0.41g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	432% 73.4g	330% 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	65% 84.7g	130g per day for Men 19-50 years
Sugars	39.7% 29g	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	NA	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	NA	% 0.14g	g per day for Men 19-50 years
Sucrose	NA	% 20.2g	g per day for Men 19-50 years
Fiber	93% 35.4g	118% 45g	38g per day for Men 19-50 years
Protein	201% 112g	173% 97g	56g per day for Men 19-50 years

Vitamins

	Peanut Spread	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	44% 0.53mg	72% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.6% 0.55mg	248% 3.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	465% 74.3mg	99% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	112% 5.58mg	28.5% 1.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	164% 2.14mg	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	163% 653μg	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	244% 36.6mg	718% 108mg	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	Blanched Almonds	Recommended Dietary Allowance
Calcium	32.7% 327mg	107% 1070mg	1000mg per day for Men 19-50 years
Copper	383% 3.45mg	518% 4.66mg	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	186% 15mg	8mg per day for Men 19-50 years
Magnesium	177% 744mg	289% 1216mg	420mg per day for Men 19-50 years
Manganese	390% 8.98mg	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	227% 1588mg	312% 2182mg	700mg per day for Men 19-50 years
Potassium	109% 3710mg	88% 2989mg	3400mg per day for Men 19-50 years
Selenium	75% 41.3μg	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	88.3% 1324mg	5.75% 86mg	1500mg per day for Men 19-50 years
Zinc	145% 16mg	122% 13.5mg	11mg per day for Men 19-50 years
Water	0.24% 8.75g	0.55% 20.5g	3700g per day for Men 19-50 years

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

• Low Sugar Peanut Spread has 4.7 times more Vitamin B3, 3.9 times more Vitamin B5, 4.1 times more Vitamin B6 and 2.9 times more Vitamin B9 than Blanched Almonds.
• While Blanched Almonds contain 1.6 times more Vitamin B1, 5.8 times more Vitamin B2 and 2.9 times more Vitamin E than Low Sugar Peanut Spread.
• Both Low Sugar Peanut Spread 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 Peanut Spread vs Blanched Almonds:

• Low Sugar Peanut Spread has 1.2 times more Potassium, 2.8 times more Selenium and 15.4 times more Sodium than Blanched Almonds.
• While Blanched Almonds contain 3.3 times more Calcium, 1.4 times more Copper, 1.6 times more Magnesium and 1.4 times more Phosphorus than Low Sugar Peanut Spread.
• Both Low Sugar Peanut Spread and Blanched Almonds have similar amounts of Iron, Manganese and Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Low Sugar Peanut Spread has 2.6 times more Saturated Fat, 22.8 times more Omega 3, 1.3 times more Omega 6 and 1.4 times more Sugars than Blanched Almonds.
• While Blanched Almonds contain 1.3 times more Carbohydrate and 1.3 times more Fiber than Low Sugar Peanut Spread.
• Both Low Sugar Peanut Spread and Blanched Almonds have similar amounts of Energy, Fat and Protein per 1 lb.
• Both Low Sugar Peanut Spread as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.