Comparing Nutrients in 5 ounces Peanut Butter VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Peanut Butter	14%	71%	15%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Peanut Butter	Roasted Almonds	Recommended Dietary Allowance
Energy	28.7% 833kcal	29.2% 848kcal	2900kcal per day for Men 19-50 years
Fat	72.4% 70.2g	76.8% 74.5g	97g per day for Men 19-50 years
Saturated Fat	42% 13.5g	18% 5.8g	32g per day for Men 19-50 years
Omega 3	3.46% 0.055g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	94% 16g	108% 18.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26% 34g	23% 29.8g	130g per day for Men 19-50 years
Sugars	12.7% 9.2g	9.5% 6.9g	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% 0g	0.02% 0.014g	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	% 5.83g	% 0.014g	g per day for Men 19-50 years
Sucrose	% 3.4g	% 6.73g	g per day for Men 19-50 years
Fiber	21.3% 8.08g	40.7% 15.5g	38g per day for Men 19-50 years
Protein	55.5% 31g	53% 29.7g	56g per day for Men 19-50 years

Vitamins

	Peanut Butter	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	12.6% 0.15mg	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.4% 0.15mg	131% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	117% 18.7mg	32.2% 5.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.5% 1.47mg	9.1% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60% 0.78mg	15% 0.19mg	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	12.4% 49.6μg	19.5% 78μg	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	56% 8.4mg	226% 34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Peanut Butter	Roasted Almonds	Recommended Dietary Allowance
Calcium	7.65% 76.5mg	38% 380mg	1000mg per day for Men 19-50 years
Copper	90% 0.81mg	173% 1.56mg	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	38.3% 3.06mg	66% 5.3mg	8mg per day for Men 19-50 years
Magnesium	60.4% 254mg	94% 395mg	420mg per day for Men 19-50 years
Manganese	84% 1.93mg	138% 3.16mg	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	68% 475mg	95% 668mg	700mg per day for Men 19-50 years
Potassium	24.7% 839mg	29.7% 1011mg	3400mg per day for Men 19-50 years
Selenium	104% 57.3μg	5.15% 2.83μg	55μg per day for Men 19-50 years
Sodium	45% 675mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	34.4% 3.8mg	42.7% 4.7mg	11mg per day for Men 19-50 years
Water	0.059% 2.2g	0.092% 3.4g	3700g per day for Men 19-50 years

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

• Smooth Peanut Butter has 1.4 times more Vitamin B1, 3.6 times more Vitamin B3, 3.2 times more Vitamin B5 and 4.1 times more Vitamin B6 than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 11.4 times more Vitamin B2, 1.6 times more Vitamin B9 and 4 times more Vitamin E than Smooth Peanut Butter.
• Both Smooth Peanut Butter as well as Dry 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 Peanut Butter vs Roasted Almonds:

• Smooth Peanut Butter has 20.2 times more Selenium and 158.7 times more Sodium than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 5 times more Calcium, 1.9 times more Copper, 1.7 times more Iron, 1.6 times more Magnesium, 1.6 times more Manganese and 1.4 times more Phosphorus than Smooth Peanut Butter.
• Both Smooth Peanut Butter and Dry Roasted Almonds have similar amounts of Potassium and Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Smooth Peanut Butter has 2.3 times more Saturated Fat, 3.9 times more Omega 3 and 1.3 times more Sugars than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.9 times more Fiber than Smooth Peanut Butter.
• Both Smooth Peanut Butter and Dry Roasted Almonds have similar amounts of Energy, Fat, Omega 6, Carbohydrate and Protein per 5 oz.
• Both Smooth Peanut Butter as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 5 oz.