Comparing Nutrients in 5 ounces Roasted Almonds VS Peanut Spread

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Peanut Spread	15%	76%	9%

Macro Nutrients

	Roasted Almonds	Peanut Spread	Recommended Dietary Allowance
Energy	29.2% 848kcal	31.8% 921kcal	2900kcal per day for Men 19-50 years
Fat	76.8% 74.5g	80.2% 78g	97g per day for Men 19-50 years
Saturated Fat	18% 5.8g	45.3% 14.5g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	8.06% 0.13g	1.6g per day for Men 19-50 years
Omega 6	108% 18.3g	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% 29.8g	15.5% 20g	130g per day for Men 19-50 years
Sugars	9.5% 6.9g	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	0.02% 0.014g	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	% 0.014g	NA	g per day for Men 19-50 years
Sucrose	% 6.73g	NA	g per day for Men 19-50 years
Fiber	40.7% 15.5g	29% 11g	38g per day for Men 19-50 years
Protein	53% 29.7g	62.8% 35g	56g per day for Men 19-50 years

Vitamins

	Roasted 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	9.1% 0.11mg	13.7% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	131% 1.7mg	13.3% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.2% 5.16mg	145% 23.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.1% 0.46mg	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	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	19.5% 78μg	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	226% 34mg	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

	Roasted Almonds	Peanut Spread	Recommended Dietary Allowance
Calcium	38% 380mg	10.2% 102mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	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	66% 5.3mg	50.3% 4.03mg	8mg per day for Men 19-50 years
Magnesium	94% 395mg	55.3% 232mg	420mg per day for Men 19-50 years
Manganese	138% 3.16mg	122% 2.8mg	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	95% 668mg	71% 496mg	700mg per day for Men 19-50 years
Potassium	29.7% 1011mg	34% 1159mg	3400mg per day for Men 19-50 years
Selenium	5.15% 2.83μg	23.5% 13μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	27.6% 414mg	1500mg per day for Men 19-50 years
Zinc	42.7% 4.7mg	45.2% 4.98mg	11mg per day for Men 19-50 years
Water	0.092% 3.4g	0.074% 2.74g	3700g per day for Men 19-50 years

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

• Dry Roasted Almonds have 9.8 times more Vitamin B2 and 3 times more Vitamin E than Low Sugar Peanut Spread.
• While Low Sugar Peanut Spread contains 1.5 times more Vitamin B1, 4.5 times more Vitamin B3, 3.8 times more Vitamin B5, 3.5 times more Vitamin B6 and 2.6 times more Vitamin B9 than Dry Roasted Almonds.
• Both Dry Roasted 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 Roasted Almonds vs Peanut Spread:

• Dry Roasted Almonds have 3.7 times more Calcium, 1.4 times more Copper, 1.3 times more Iron, 1.7 times more Magnesium and 1.3 times more Phosphorus than Low Sugar Peanut Spread.
• While Low Sugar Peanut Spread contains 4.6 times more Selenium and 97.3 times more Sodium than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Low Sugar Peanut Spread have similar amounts of Manganese, Potassium and Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Dry Roasted Almonds have 1.5 times more Carbohydrate and 1.4 times more Fiber than Low Sugar Peanut Spread.
• While Low Sugar Peanut Spread contains 2.5 times more Saturated Fat, 9.1 times more Omega 3 and 1.3 times more Sugars than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Low Sugar Peanut Spread have similar amounts of Energy, Fat, Omega 6 and Protein per 5 oz.
• Both Dry Roasted Almonds as well as Low Sugar Peanut Spread have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.