Comparing Nutrients in 500 calories Chunk Style Peanut Butter VS Blanched Almonds

Weight per 500 calories

• Chunk Style Peanut Butter: 85g
• Blanched Almonds: 84.7g

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

Which food has more nutrients per 500 calories - Chunk Style Peanut Butter or Blanched Almonds?

Macros Ratio

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

Macro Nutrients

	Chunk Style Peanut Butter	Blanched Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	43.7% 42.4g	46% 44.5g	97g per day for Men 19-50 years
Saturated Fat	20% 6.46g	10.5% 3.35g	32g per day for Men 19-50 years
Omega 3	4.14% 0.066g	0.21% 0.003g	1.6g per day for Men 19-50 years
Omega 6	69% 11.8g	61.6% 10.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18.3g	12% 16g	130g per day for Men 19-50 years
Sugars	9.85% 7.14g	5.4% 3.92g	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	% 3.6g	% 0.025g	g per day for Men 19-50 years
Sucrose	% 3.56g	% 3.78g	g per day for Men 19-50 years
Fiber	18% 6.8g	22% 8.4g	38g per day for Men 19-50 years
Protein	36.5% 20.4g	32.4% 18g	56g per day for Men 19-50 years

Vitamins

	Chunk Style Peanut Butter	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	7.5% 0.09mg	13.5% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.25% 0.094mg	46.3% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	72.7% 11.6mg	18.5% 2.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	5.32% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.3% 0.35mg	7.5% 0.097mg	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	19.5% 78μg	10.4% 41.5μg	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	35.7% 5.35mg	134% 20mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.35% 0.42μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chunk Style Peanut Butter	Blanched Almonds	Recommended Dietary Allowance
Calcium	3.82% 38.2mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	54.5% 0.49mg	97% 0.87mg	0.9mg per day for Men 19-50 years
Fluoride	0.066% 2.63μg	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	20% 1.6mg	34.7% 2.78mg	8mg per day for Men 19-50 years
Magnesium	32.3% 136mg	54% 227mg	420mg per day for Men 19-50 years
Manganese	66.4% 1.53mg	67.6% 1.56mg	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	38.7% 271mg	58.2% 408mg	700mg per day for Men 19-50 years
Potassium	18.6% 632mg	16.4% 558mg	3400mg per day for Men 19-50 years
Selenium	12.7% 6.96μg	4.93% 2.7μg	55μg per day for Men 19-50 years
Sodium	0.96% 14.4mg	1.07% 16mg	1500mg per day for Men 19-50 years
Zinc	21.5% 2.37mg	23% 2.5mg	11mg per day for Men 19-50 years
Water	0.026% 0.97g	0.1% 3.82g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Chunk Style Peanut Butter vs Blanched Almonds:

• Chunk Style Peanut Butter has 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.
• While Blanched Almonds contain 1.8 times more Vitamin B1, 6.4 times more Vitamin B2 and 3.8 times more Vitamin E than Chunk Style Peanut Butter.
• Both Chunk Style Peanut Butter as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Chunk Style Peanut Butter vs Blanched Almonds:

• Chunk Style Peanut Butter has 2.6 times more Selenium than Blanched Almonds.
• While Blanched Almonds contain 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.
• Both Chunk Style Peanut Butter and Blanched Almonds have similar amounts of Manganese, Potassium and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Chunk Style Peanut Butter has 1.9 times more Saturated Fat and 1.8 times more Sugars than Blanched Almonds.
• Both Chunk Style Peanut Butter and Blanched Almonds have similar amounts of Energy, Fat, Omega 6, Carbohydrate, Fiber and Protein per 500 kcal.
• Both Chunk Style Peanut Butter as well as Blanched Almonds have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 500 kcal.