Comparing Nutrients in 7 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	40.4% 1171kcal	40.3% 1169kcal	2900kcal per day for Men 19-50 years
Fat	107% 104g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	24.5% 7.84g	47% 15g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	9.67% 0.15g	1.6g per day for Men 19-50 years
Omega 6	144% 24.5g	162% 27.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28.5% 37g	33% 43g	130g per day for Men 19-50 years
Sugars	12.7% 9.2g	23% 16.7g	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	% 0.06g	% 8.37g	g per day for Men 19-50 years
Sucrose	% 8.85g	% 8.3g	g per day for Men 19-50 years
Fiber	51.7% 19.6g	41.8% 16g	38g per day for Men 19-50 years
Protein	76% 42.5g	85.3% 47.7g	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	31.6% 0.38mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	109% 1.4mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.4% 6.95mg	170% 27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.62mg	44.5% 2.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.6% 0.23mg	64% 0.83mg	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	24.3% 97μg	45.6% 183μg	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	314% 47mg	83.3% 12.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.83% 0.99μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Chunk Style Peanut Butter	Recommended Dietary Allowance
Calcium	47% 468mg	8.93% 89.3mg	1000mg per day for Men 19-50 years
Copper	226% 2.04mg	127% 1.15mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.15% 6.15μg	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	81.4% 6.5mg	47% 3.77mg	8mg per day for Men 19-50 years
Magnesium	127% 532mg	75.6% 318mg	420mg per day for Men 19-50 years
Manganese	158% 3.64mg	155% 3.57mg	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	136% 955mg	90% 633mg	700mg per day for Men 19-50 years
Potassium	38.5% 1308mg	43.5% 1478mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	2.5% 37.7mg	2.25% 33.7mg	1500mg per day for Men 19-50 years
Zinc	53.6% 5.9mg	50.3% 5.54mg	11mg per day for Men 19-50 years
Water	0.24% 8.95g	0.061% 2.26g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 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 7 oz.

Comparing minerals per 7 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 7 oz.

Comparison of macro-nutrients per 7 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 7 oz.
• Both Blanched Almonds as well as Chunk Style Peanut Butter have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.