Comparing Nutrients in 500 calories Peanut Spread VS Almond paste

Weight per 500 calories

• Peanut Spread: 77g
• Almond paste: 109g

Peanut Spread has 1.4 times more energy per 100g than Almond paste. It has very high energy density when compared to other foods. Almond paste having very high energy density.

Discover which food has more nutrients per 500 calories - Peanut Spread or Almond paste?

Macros Ratio

	Protein	Fat	Carbs
Peanut Spread	15%	76%	9%
Almond paste	8%	52%	40%

Macro Nutrients

	Peanut Spread	Almond paste	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	43.5% 42.2g	31.2% 30.3g	97g per day for Men 19-50 years
Saturated Fat	24.6% 7.86g	8.97% 2.87g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	13.6% 0.22g	1.6g per day for Men 19-50 years
Omega 6	73% 12.4g	36% 6.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.42% 11g	40% 52g	130g per day for Men 19-50 years
Sugars	6.74% 4.9g	54.6% 39.6g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	15.8% 6g	13.8% 5.24g	38g per day for Men 19-50 years
Protein	34% 19g	17.5% 9.83g	56g per day for Men 19-50 years

Vitamins

	Peanut Spread	Almond paste	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.44% 0.089mg	7.46% 0.09mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.2% 0.094mg	34.8% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	78.8% 12.6mg	9.7% 1.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	2.47% 0.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	3.02% 0.039mg	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	27.7% 111μg	20% 79.7μg	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	0.12% 0.11mg	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	41.3% 6.2mg	99% 14.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.38% 0.46μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Peanut Spread	Almond paste	Recommended Dietary Allowance
Calcium	5.54% 55.4mg	18.8% 188mg	1000mg per day for Men 19-50 years
Copper	65% 0.58mg	55% 0.5mg	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	27.3% 2.2mg	22% 1.75mg	8mg per day for Men 19-50 years
Magnesium	30% 126mg	33.8% 142mg	420mg per day for Men 19-50 years
Manganese	66% 1.52mg	40.6% 0.93mg	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	38.5% 269mg	40.2% 282mg	700mg per day for Men 19-50 years
Potassium	18.5% 629mg	10% 343mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	8.34% 4.6μg	55μg per day for Men 19-50 years
Sodium	15% 225mg	0.66% 9.83mg	1500mg per day for Men 19-50 years
Zinc	24.5% 2.7mg	14.7% 1.6mg	11mg per day for Men 19-50 years
Water	0.04% 1.5g	0.42% 15.4g	3700g per day for Men 19-50 years

Peanut Spread VS Almond Paste Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Peanut Spread or Almond paste?

Lets compare vitamin content per 500 calories of Peanut Spread vs Almond paste:

• 500 calories of Peanut Spread have 8.1 times more Vitamin B3, 7.7 times more Vitamin B5, 9.2 times more Vitamin B6 and 1.4 times more Vitamin B9 than Almond paste.
• While 500 kcal of Almond paste contain 4.8 times more Vitamin B2 and 2.4 times more Vitamin E than Low Sugar Peanut Spread.
• 500 calories of Peanut Spread have insufficient amounts of Vitamin B2
• 500 calories of Almond paste have insufficient amounts of Vitamin B3, Vitamin B5 and Vitamin B6
• Both Low Sugar Peanut Spread as well as Almond paste 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 Peanut Spread vs Almond paste:

• 500 calories of Peanut Spread have 1.3 times more Iron, 1.6 times more Manganese, 1.8 times more Potassium, 1.5 times more Selenium, 22.9 times more Sodium and 1.7 times more Zinc than Almond paste.
• While 500 kcal of Almond paste contain 3.4 times more Calcium than Low Sugar Peanut Spread.
• Both Peanut Spread and Almond paste contain similar levels of Copper, Magnesium and Phosphorus per 500 calories.
• 500 calories of Peanut Spread lack sufficient amounts of Calcium
• 500 calories of Almond paste lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Peanut Spread have 1.4 times more Fat, 2.7 times more Saturated Fat, 2 times more Omega 6 and 1.9 times more Protein than Almond paste.
• While 500 kcal of Almond paste contain 3.1 times more Omega 3, 4.8 times more Carbohydrate and 8.1 times more Sugars than Low Sugar Peanut Spread.
• Both Peanut Spread and Almond paste offer comparable quantities of Energy and Fiber per 500 calories.
• 500 calories of Peanut Spread provide inadequate amounts of Omega 3 and Carbohydrate