Comparing Nutrients in 5 ounces Blanched Almonds VS Chunk Style Peanut Butter

Macros Ratio

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

Macro Nutrients

	Blanched Almonds	Chunk Style Peanut Butter	Recommended Dietary Allowance
Energy	29% 836kcal	28.8% 835kcal	2900kcal per day for Men 19-50 years
Fat	76.7% 74.4g	73% 70.8g	97g per day for Men 19-50 years
Saturated Fat	17.5% 5.6g	33.7% 10.8g	32g per day for Men 19-50 years
Omega 3	0.35% 0.006g	6.9% 0.11g	1.6g per day for Men 19-50 years
Omega 6	103% 17.5g	116% 19.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.4% 26.5g	23.5% 30.6g	130g per day for Men 19-50 years
Sugars	9.05% 6.56g	16.4% 12g	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	% 0.043g	% 6g	g per day for Men 19-50 years
Sucrose	% 6.32g	% 5.94g	g per day for Men 19-50 years
Fiber	37% 14g	30% 11.3g	38g per day for Men 19-50 years
Protein	54% 30.3g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Blanched 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	22.6% 0.27mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77.5% 1mg	12% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.96mg	121% 19.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.9% 0.45mg	31.8% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.5% 0.16mg	45.6% 0.59mg	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	17.4% 69.5μg	32.6% 130μg	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	224% 33.7mg	59.5% 8.93mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.59% 0.71μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Chunk Style Peanut Butter	Recommended Dietary Allowance
Calcium	33.5% 335mg	6.38% 63.8mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	91% 0.82mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.11% 4.4μg	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	58% 4.65mg	33.7% 2.7mg	8mg per day for Men 19-50 years
Magnesium	90% 380mg	54% 227mg	420mg per day for Men 19-50 years
Manganese	113% 2.6mg	111% 2.55mg	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	97% 682mg	64.6% 452mg	700mg per day for Men 19-50 years
Potassium	27.5% 934mg	31% 1056mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	21% 11.6μg	55μg per day for Men 19-50 years
Sodium	1.8% 27mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	38.3% 4.2mg	36% 3.95mg	11mg per day for Men 19-50 years
Water	0.17% 6.4g	0.044% 1.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Blanched Almonds vs Chunk Style Peanut Butter:

• Blanched Almonds have 1.8 times more Vitamin B1, 6.4 times more Vitamin B2 and 3.8 times more Vitamin E than Chunk Style Peanut Butter.
• While Chunk Style Peanut Butter contains 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.
• Both Blanched Almonds as well as Chunk Style Peanut Butter have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 5 oz.

Comparing minerals per 5 ounces for Blanched Almonds vs Chunk Style Peanut Butter:

• Blanched Almonds have 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.
• While Chunk Style Peanut Butter contains 2.6 times more Selenium than Blanched Almonds.
• Both Blanched Almonds and Chunk Style Peanut Butter have similar amounts of Manganese, Potassium, Sodium and Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Blanched Almonds have 1.2 times more Fiber than Chunk Style Peanut Butter.
• While Chunk Style Peanut Butter contains 1.9 times more Saturated Fat, 19.5 times more Omega 3 and 1.8 times more Sugars than Blanched Almonds.
• Both Blanched Almonds and Chunk Style Peanut Butter have similar amounts of Energy, Fat, Omega 6, Carbohydrate and Protein per 5 oz.
• Both Blanched Almonds as well as Chunk Style Peanut Butter have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 5 oz.