Comparing Nutrients in 500 calories Roasted Almonds VS Chunk Style Peanut Butter, with salt

Weight per 500 calories

• Roasted Almonds: 83.6g
• Chunk Style Peanut Butter, with salt: 85g

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

Discover which food has more nutrients per 500 calories - Roasted Almonds or Chunk Style Peanut Butter, with salt?

Macros Ratio

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

Macro Nutrients

	Roasted Almonds	Chunk Style Peanut Butter, with salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	45.3% 44g	43.7% 42.4g	97g per day for Men 19-50 years
Saturated Fat	10.7% 3.42g	20% 6.46g	32g per day for Men 19-50 years
Omega 3	0.52% 0.008g	4.14% 0.066g	1.6g per day for Men 19-50 years
Omega 6	63.7% 11g	69% 11.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.5% 17.6g	14% 18.3g	130g per day for Men 19-50 years
Sugars	5.6% 4.06g	9.85% 7.14g	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	0.012% 0.008g	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	% 0.008g	% 3.6g	g per day for Men 19-50 years
Sucrose	% 3.97g	% 3.56g	g per day for Men 19-50 years
Fiber	24% 9.1g	18% 6.8g	38g per day for Men 19-50 years
Protein	31.3% 17.5g	36.5% 20.4g	56g per day for Men 19-50 years

Vitamins

	Roasted 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	5.37% 0.064mg	7.5% 0.09mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77% 1mg	7.25% 0.094mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.04mg	72.7% 11.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.37% 0.27mg	19% 0.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.75% 0.11mg	27.3% 0.35mg	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	11.5% 46μg	19.5% 78μg	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	133% 20mg	35.7% 5.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.35% 0.42μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Chunk Style Peanut Butter, with salt	Recommended Dietary Allowance
Calcium	22.4% 224mg	3.82% 38.2mg	1000mg per day for Men 19-50 years
Copper	102% 0.92mg	54.5% 0.49mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.066% 2.63μg	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	39% 3.1mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	55.5% 233mg	32.3% 136mg	420mg per day for Men 19-50 years
Manganese	81% 1.87mg	66.4% 1.53mg	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	56.3% 394mg	38.7% 271mg	700mg per day for Men 19-50 years
Potassium	17.5% 596mg	18.6% 632mg	3400mg per day for Men 19-50 years
Selenium	3.04% 1.67μg	12.7% 6.96μg	55μg per day for Men 19-50 years
Sodium	0.17% 2.5mg	27.5% 413mg	1500mg per day for Men 19-50 years
Zinc	25% 2.77mg	21.5% 2.37mg	11mg per day for Men 19-50 years
Water	0.054% 2g	0.026% 0.97g	3700g per day for Men 19-50 years

Roasted Almonds VS Chunk Style Peanut Butter, With Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Roasted Almonds or Chunk Style Peanut Butter, with salt?

Lets compare vitamin content per 500 calories of Roasted Almonds vs Chunk Style Peanut Butter, with salt:

• 500 calories of Roasted Almonds have 10.6 times more Vitamin B2 and 3.7 times more Vitamin E than Chunk Style Peanut Butter, with salt.
• While 500 kcal of Chunk Style Peanut butter, with salt 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.
• 500 calories of Roasted Almonds have insufficient amounts of Vitamin B5 and Vitamin B6
• 500 calories of Chunk Style Peanut Butter, with salt have insufficient amounts of Vitamin B2
• Both Dry Roasted Almonds as well as Chunk Style Peanut butter, with salt have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Roasted Almonds vs Chunk Style Peanut Butter, with salt:

• 500 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, with salt.
• While 500 kcal of Chunk Style Peanut butter, with salt contain 4.2 times more Selenium and 164.5 times more Sodium than Dry Roasted Almonds.
• Both Roasted Almonds and Chunk Style Peanut Butter, with salt contain similar levels of Potassium and Zinc per 500 calories.
• 500 calories of Roasted Almonds lack sufficient amounts of Selenium
• 500 calories of Chunk Style Peanut Butter, with salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Roasted Almonds have 1.3 times more Fiber than Chunk Style Peanut Butter, with salt.
• While 500 kcal of Chunk Style Peanut butter, with salt contain 1.9 times more Saturated Fat than Dry Roasted Almonds.
• Both Roasted Almonds and Chunk Style Peanut Butter, with salt offer comparable quantities of Energy, Fat, Omega 6, Carbohydrate and Protein per 500 calories.
• Both Dry Roasted Almonds as well as Chunk Style Peanut butter, with salt provide inadequate amounts of Omega 3 in 500 calories.