Comparing Nutrients in 5 ounces Peanut Spread VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Peanut Spread	15%	76%	9%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Peanut Spread	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	31.8% 921kcal	29.7% 860kcal	2900kcal per day for Men 19-50 years
Fat	80.2% 78g	80.6% 78.2g	97g per day for Men 19-50 years
Saturated Fat	45.3% 14.5g	18.6% 5.96g	32g per day for Men 19-50 years
Omega 3	8.06% 0.13g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	135% 23g	113% 19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.5% 20g	19.3% 25g	130g per day for Men 19-50 years
Sugars	12.4% 9g	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	NA	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	NA	% 0.057g	g per day for Men 19-50 years
Sucrose	NA	% 6.2g	g per day for Men 19-50 years
Fiber	29% 11g	39% 15g	38g per day for Men 19-50 years
Protein	62.8% 35g	53.7% 30g	56g per day for Men 19-50 years

Vitamins

	Peanut Spread	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	13.7% 0.16mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.3% 0.17mg	85% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	145% 23.2mg	32.5% 5.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35% 1.74mg	6.5% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.4% 0.67mg	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	51% 204μg	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	76% 11.4mg	245% 37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.71% 0.85μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Peanut Spread	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	10.2% 102mg	41.2% 412mg	1000mg per day for Men 19-50 years
Copper	120% 1.08mg	150% 1.35mg	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	50.3% 4.03mg	65.2% 5.2mg	8mg per day for Men 19-50 years
Magnesium	55.3% 232mg	92% 388mg	420mg per day for Men 19-50 years
Manganese	122% 2.8mg	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	71% 496mg	94% 661mg	700mg per day for Men 19-50 years
Potassium	34% 1159mg	29% 991mg	3400mg per day for Men 19-50 years
Selenium	23.5% 13μg	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	27.6% 414mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	45.2% 4.98mg	39.6% 4.35mg	11mg per day for Men 19-50 years
Water	0.074% 2.74g	0.11% 3.97g	3700g per day for Men 19-50 years

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

• Low Sugar Peanut Spread has 1.3 times more Vitamin B1, 4.5 times more Vitamin B3, 5.4 times more Vitamin B5, 4 times more Vitamin B6 and 5.3 times more Vitamin B9 than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 6.4 times more Vitamin B2 and 3.2 times more Vitamin E than Low Sugar Peanut Spread.
• Both Low Sugar Peanut Spread 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 Peanut Spread vs Oil Roasted Almonds:

• Low Sugar Peanut Spread has 2.2 times more Selenium and 292 times more Sodium than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 4 times more Calcium, 1.3 times more Copper, 1.3 times more Iron, 1.7 times more Magnesium and 1.3 times more Phosphorus than Low Sugar Peanut Spread.
• Both Low Sugar Peanut Spread and Oil Roasted Almonds have similar amounts of Manganese, Potassium and Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Low Sugar Peanut Spread has 2.4 times more Saturated Fat, more Omega 3 and 1.4 times more Sugars than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 1.3 times more Fiber than Low Sugar Peanut Spread.
• Both Low Sugar Peanut Spread and Oil Roasted Almonds have similar amounts of Energy, Fat, Omega 6, Carbohydrate and Protein per 5 oz.
• Both Low Sugar Peanut Spread as well as Oil Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.