Comparing Nutrients in 5 ounces Almonds VS Peanut Spread

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Peanut Spread	15%	76%	9%

Macro Nutrients

	Almonds	Peanut Spread	Recommended Dietary Allowance
Energy	28.3% 821kcal	31.8% 921kcal	2900kcal per day for Men 19-50 years
Fat	73% 70.8g	80.2% 78g	97g per day for Men 19-50 years
Saturated Fat	17% 5.4g	45.3% 14.5g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	8.06% 0.13g	1.6g per day for Men 19-50 years
Omega 6	103% 17.5g	135% 23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.5% 30.5g	15.5% 20g	130g per day for Men 19-50 years
Sugars	8.5% 6.17g	12.4% 9g	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	0.22% 0.16g	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	% 0.24g	NA	g per day for Men 19-50 years
Sucrose	% 5.6g	NA	g per day for Men 19-50 years
Fiber	46.6% 17.7g	29% 11g	38g per day for Men 19-50 years
Protein	53.5% 30g	62.8% 35g	56g per day for Men 19-50 years

Vitamins

	Almonds	Peanut Spread	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.2% 0.29mg	13.7% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	13.3% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.13mg	145% 23.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	35% 1.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	51.4% 0.67mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	269% 80.8μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15.6% 62.4μg	51% 204μg	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	242% 36.3mg	76% 11.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.71% 0.85μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Peanut Spread	Recommended Dietary Allowance
Calcium	38% 381mg	10.2% 102mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	120% 1.08mg	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	65.7% 5.26mg	50.3% 4.03mg	8mg per day for Men 19-50 years
Magnesium	91% 383mg	55.3% 232mg	420mg per day for Men 19-50 years
Manganese	134% 3.1mg	122% 2.8mg	2.3mg per day for Men 19-50 years
Molybdenum	143% 64.2μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	97% 682mg	71% 496mg	700mg per day for Men 19-50 years
Potassium	30.6% 1039mg	34% 1159mg	3400mg per day for Men 19-50 years
Selenium	10.6% 5.8μg	23.5% 13μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	27.6% 414mg	1500mg per day for Men 19-50 years
Zinc	40.2% 4.42mg	45.2% 4.98mg	11mg per day for Men 19-50 years
Water	0.17% 6.25g	0.074% 2.74g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Almonds vs Peanut Spread:

• Almonds have 1.8 times more Vitamin B1, 9.3 times more Vitamin B2 and 3.2 times more Vitamin E than Low Sugar Peanut Spread.
• While Low Sugar Peanut Spread contains 4.5 times more Vitamin B3, 2.6 times more Vitamin B5, 3.4 times more Vitamin B6 and 3.3 times more Vitamin B9 than Almonds.
• Both Almonds as well as Low Sugar Peanut Spread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 5 oz.

Comparing minerals per 5 ounces for Almonds vs Peanut Spread:

• Almonds have 3.7 times more Calcium, 1.4 times more Copper, 1.3 times more Iron, 1.6 times more Magnesium and 1.4 times more Phosphorus than Low Sugar Peanut Spread.
• While Low Sugar Peanut Spread contains 2.2 times more Selenium and 292 times more Sodium than Almonds.
• Both Almonds and Low Sugar Peanut Spread have similar amounts of Manganese, Potassium and Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Almonds have 1.5 times more Carbohydrate and 1.6 times more Fiber than Low Sugar Peanut Spread.
• While Low Sugar Peanut Spread contains 2.7 times more Saturated Fat, 30.3 times more Omega 3, 1.3 times more Omega 6 and 1.5 times more Sugars than Almonds.
• Both Almonds and Low Sugar Peanut Spread have similar amounts of Energy, Fat and Protein per 5 oz.
• Both Almonds as well as Low Sugar Peanut Spread have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.