Comparing Nutrients in 5 ounces Chunk Style Peanut Butter VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Chunk Style Peanut Butter	15%	71%	14%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Chunk Style Peanut Butter	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	28.8% 835kcal	29.7% 860kcal	2900kcal per day for Men 19-50 years
Fat	73% 70.8g	80.6% 78.2g	97g per day for Men 19-50 years
Saturated Fat	33.7% 10.8g	18.6% 5.96g	32g per day for Men 19-50 years
Omega 3	6.9% 0.11g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	116% 19.6g	113% 19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.5% 30.6g	19.3% 25g	130g per day for Men 19-50 years
Sugars	16.4% 12g	8.9% 6.45g	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	% 6g	% 0.057g	g per day for Men 19-50 years
Sucrose	% 5.94g	% 6.2g	g per day for Men 19-50 years
Fiber	30% 11.3g	39% 15g	38g per day for Men 19-50 years
Protein	61% 34g	53.7% 30g	56g per day for Men 19-50 years

Vitamins

	Chunk Style Peanut Butter	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.5% 0.15mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.16mg	85% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	121% 19.4mg	32.5% 5.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.8% 1.6mg	6.5% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.6% 0.59mg	13% 0.17mg	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	32.6% 130μg	9.57% 38.3μg	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	59.5% 8.93mg	245% 37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.59% 0.71μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chunk Style Peanut Butter	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	6.38% 63.8mg	41.2% 412mg	1000mg per day for Men 19-50 years
Copper	91% 0.82mg	150% 1.35mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.4μg	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	33.7% 2.7mg	65.2% 5.2mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	92% 388mg	420mg per day for Men 19-50 years
Manganese	111% 2.55mg	152% 3.5mg	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	64.6% 452mg	94% 661mg	700mg per day for Men 19-50 years
Potassium	31% 1056mg	29% 991mg	3400mg per day for Men 19-50 years
Selenium	21% 11.6μg	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	36% 3.95mg	39.6% 4.35mg	11mg per day for Men 19-50 years
Water	0.044% 1.6g	0.11% 3.97g	3700g per day for Men 19-50 years

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

• Chunk Style Peanut Butter has 3.7 times more Vitamin B3, 4.9 times more Vitamin B5, 3.5 times more Vitamin B6 and 3.4 times more Vitamin B9 than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 7 times more Vitamin B2 and 4.1 times more Vitamin E than Chunk Style Peanut Butter.
• Both Chunk Style Peanut Butter and Oil Roasted Almonds have similar amounts of Vitamin B1 per 5 oz.
• Both Chunk Style Peanut Butter as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 5 oz.

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

• Chunk Style Peanut Butter has 2 times more Selenium and 17 times more Sodium than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 6.5 times more Calcium, 1.7 times more Copper, 1.9 times more Iron, 1.7 times more Magnesium, 1.4 times more Manganese and 1.5 times more Phosphorus than Chunk Style Peanut Butter.
• Both Chunk Style Peanut Butter and Oil Roasted Almonds have similar amounts of Potassium and Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Chunk Style Peanut Butter has 1.8 times more Saturated Fat, more Omega 3, 1.2 times more Carbohydrate and 1.8 times more Sugars than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 1.3 times more Fiber than Chunk Style Peanut Butter.
• Both Chunk Style Peanut Butter and Oil Roasted Almonds have similar amounts of Energy, Fat, Omega 6 and Protein per 5 oz.
• Both Chunk Style Peanut Butter as well as Oil Roasted Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 5 oz.