Comparing Nutrients in 300 calories Blanched Almonds VS Chunk Style Peanut Butter, with salt

Weight per 300 calories

• Blanched Almonds: 50.8g
• Chunk Style Peanut Butter, with salt: 51g

Both foods have similar energy densities which is very high in comparison to other foods.

Discover which food has more nutrients per 300 calories - Blanched Almonds or Chunk Style Peanut Butter, with salt?

Macros Ratio

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

Macro Nutrients

	Blanched Almonds	Chunk Style Peanut Butter, with salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27.5% 26.7g	26.2% 25.4g	97g per day for Men 19-50 years
Saturated Fat	6.3% 2g	12% 3.87g	32g per day for Men 19-50 years
Omega 3	0.13% 0.002g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	37% 6.3g	41.5% 7.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.3% 9.5g	8.45% 11g	130g per day for Men 19-50 years
Sugars	3.25% 2.35g	5.9% 4.3g	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	% 0.015g	% 2.15g	g per day for Men 19-50 years
Sucrose	% 2.27g	% 2.13g	g per day for Men 19-50 years
Fiber	13.2% 5.03g	10.7% 4.07g	38g per day for Men 19-50 years
Protein	19.4% 11g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Chunk Style Peanut Butter, with salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.1% 0.097mg	4.5% 0.054mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.36mg	4.35% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.78mg	43.6% 6.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.2% 0.16mg	11.4% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.5% 0.058mg	16.4% 0.21mg	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	6.23% 25μg	11.7% 47μg	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	80.5% 12mg	21.4% 3.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.21% 0.25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Chunk Style Peanut Butter, with salt	Recommended Dietary Allowance
Calcium	12% 120mg	2.3% 23mg	1000mg per day for Men 19-50 years
Copper	58% 0.52mg	32.7% 0.29mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.039% 1.58μg	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	21% 1.67mg	12% 0.97mg	8mg per day for Men 19-50 years
Magnesium	32.4% 136mg	19.4% 81.5mg	420mg per day for Men 19-50 years
Manganese	40.6% 0.93mg	40% 0.92mg	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	35% 245mg	23.2% 162mg	700mg per day for Men 19-50 years
Potassium	9.86% 335mg	11% 379mg	3400mg per day for Men 19-50 years
Selenium	2.96% 1.63μg	7.6% 4.18μg	55μg per day for Men 19-50 years
Sodium	0.64% 9.66mg	16.5% 248mg	1500mg per day for Men 19-50 years
Zinc	13.7% 1.5mg	13% 1.42mg	11mg per day for Men 19-50 years
Water	0.062% 2.3g	0.016% 0.58g	3700g per day for Men 19-50 years

Blanched Almonds VS Chunk Style Peanut Butter, With Salt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Blanched Almonds or Chunk Style Peanut Butter, with salt?

Lets compare vitamin content per 300 calories of Blanched Almonds vs Chunk Style Peanut Butter, with salt:

• 300 calories of Blanched Almonds have 1.8 times more Vitamin B1, 6.4 times more Vitamin B2 and 3.8 times more Vitamin E than Chunk Style Peanut Butter, with salt.
• While 300 kcal of Chunk Style Peanut butter, with salt contain 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.
• 300 calories of Blanched Almonds have insufficient amounts of Vitamin B5 and Vitamin B6
• 300 calories of Chunk Style Peanut Butter, with salt have insufficient amounts of Vitamin B1 and Vitamin B2
• Both Blanched Almonds as well as Chunk Style Peanut butter, with salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Blanched Almonds vs Chunk Style Peanut Butter, with salt:

• 300 calories of Blanched Almonds have 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, with salt.
• While 300 kcal of Chunk Style Peanut butter, with salt contain 2.6 times more Selenium and 25.6 times more Sodium than Blanched Almonds.
• Both Blanched Almonds and Chunk Style Peanut Butter, with salt contain similar levels of Manganese, Potassium and Zinc per 300 calories.
• 300 calories of Blanched Almonds lack sufficient amounts of Selenium
• 300 calories of Chunk Style Peanut Butter, with salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Blanched Almonds have 1.2 times more Fiber than Chunk Style Peanut Butter, with salt.
• While 300 kcal of Chunk Style Peanut butter, with salt contain 1.9 times more Saturated Fat than Blanched Almonds.
• Both Blanched Almonds and Chunk Style Peanut Butter, with salt offer comparable quantities of Energy, Fat, Omega 6, Carbohydrate and Protein per 300 calories.
• Both Blanched Almonds as well as Chunk Style Peanut butter, with salt provide inadequate amounts of Omega 3 in 300 calories.