Comparing Nutrients in 300 calories Roasted Almonds VS Chunk Style Peanut Butter

Weight per 300 calories

• Roasted Almonds: 50.2g
• Chunk Style Peanut Butter: 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 - Roasted Almonds or Chunk Style Peanut Butter?

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Chunk Style Peanut Butter	15%	71%	14%

Macro Nutrients

	Roasted Almonds	Chunk Style Peanut Butter	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27% 26.4g	26.2% 25.4g	97g per day for Men 19-50 years
Saturated Fat	6.4% 2.05g	12% 3.87g	32g per day for Men 19-50 years
Omega 3	0.31% 0.005g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	38.2% 6.5g	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	8.1% 10.5g	8.45% 11g	130g per day for Men 19-50 years
Sugars	3.36% 2.44g	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	0.007% 0.005g	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	% 0.005g	% 2.15g	g per day for Men 19-50 years
Sucrose	% 2.4g	% 2.13g	g per day for Men 19-50 years
Fiber	14.4% 5.47g	10.7% 4.07g	38g per day for Men 19-50 years
Protein	18.8% 10.5g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Chunk Style Peanut Butter	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.2% 0.039mg	4.5% 0.054mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	4.35% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.82mg	43.6% 6.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.22% 0.16mg	11.4% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.25% 0.068mg	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	6.9% 27.6μg	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% 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

	Roasted Almonds	Chunk Style Peanut Butter	Recommended Dietary Allowance
Calcium	13.4% 134mg	2.3% 23mg	1000mg per day for Men 19-50 years
Copper	61.3% 0.55mg	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	23.4% 1.87mg	12% 0.97mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	19.4% 81.5mg	420mg per day for Men 19-50 years
Manganese	48.7% 1.1mg	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	33.8% 236mg	23.2% 162mg	700mg per day for Men 19-50 years
Potassium	10.5% 358mg	11% 379mg	3400mg per day for Men 19-50 years
Selenium	1.82% 1μg	7.6% 4.18μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.5mg	0.58% 8.66mg	1500mg per day for Men 19-50 years
Zinc	15% 1.66mg	13% 1.42mg	11mg per day for Men 19-50 years
Water	0.033% 1.2g	0.016% 0.58g	3700g per day for Men 19-50 years

Roasted Almonds VS Chunk Style Peanut Butter Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Roasted Almonds or Chunk Style Peanut Butter?

Lets compare vitamin content per 300 calories of Roasted Almonds vs Chunk Style Peanut Butter:

• 300 calories of Roasted Almonds have 10.6 times more Vitamin B2 and 3.7 times more Vitamin E than Chunk Style Peanut Butter.
• While 300 kcal of Chunk Style Peanut Butter contain 3.8 times more Vitamin B3, 3.5 times more Vitamin B5, 3.1 times more Vitamin B6 and 1.7 times more Vitamin B9 than Dry Roasted Almonds.
• 300 calories of Roasted Almonds have insufficient amounts of Vitamin B5 and Vitamin B6
• 300 calories of Chunk Style Peanut Butter have insufficient amounts of Vitamin B2
• Both Dry Roasted Almonds as well as Chunk Style Peanut Butter have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Roasted Almonds vs Chunk Style Peanut Butter:

• 300 calories of Roasted Almonds have 5.9 times more Calcium, 1.9 times more Copper, 1.9 times more Iron, 1.7 times more Magnesium, 1.2 times more Manganese and 1.5 times more Phosphorus than Chunk Style Peanut Butter.
• While 300 kcal of Chunk Style Peanut Butter contain 4.2 times more Selenium than Dry Roasted Almonds.
• Both Roasted Almonds and Chunk Style Peanut Butter contain similar levels of Potassium and Zinc per 300 calories.
• 300 calories of Roasted Almonds lack sufficient amounts of Selenium
• 300 calories of Chunk Style Peanut Butter lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Roasted Almonds have 1.3 times more Fiber than Chunk Style Peanut Butter.
• While 300 kcal of Chunk Style Peanut Butter contain 1.9 times more Saturated Fat than Dry Roasted Almonds.
• Both Roasted Almonds and Chunk Style Peanut Butter offer comparable quantities of Energy, Fat, Omega 6, Carbohydrate and Protein per 300 calories.
• Both Dry Roasted Almonds as well as Chunk Style Peanut Butter provide inadequate amounts of Omega 3 in 300 calories.