Comparing Nutrients in 7 ounces Blanched Almonds VS Low Fat Peanut Butter

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Low Fat Peanut Butter	19%	55%	26%

Macro Nutrients

	Blanched Almonds	Low Fat Peanut Butter	Recommended Dietary Allowance
Energy	40.4% 1171kcal	35.6% 1032kcal	2900kcal per day for Men 19-50 years
Fat	107% 104g	69.6% 67.5g	97g per day for Men 19-50 years
Saturated Fat	24.5% 7.84g	35.7% 11.4g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	6.45% 0.1g	1.6g per day for Men 19-50 years
Omega 6	144% 24.5g	107% 18g	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	54.4% 70.7g	130g per day for Men 19-50 years
Sugars	12.7% 9.2g	25.4% 18.4g	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	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	% 0.06g	NA	g per day for Men 19-50 years
Sucrose	% 8.85g	NA	g per day for Men 19-50 years
Fiber	51.7% 19.6g	27% 10.3g	38g per day for Men 19-50 years
Protein	76% 42.5g	92% 51.4g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Low Fat 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	44.7% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	109% 1.4mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.4% 6.95mg	181% 29mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.62mg	42.5% 2.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.6% 0.23mg	47.3% 0.62mg	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	29.8% 119μg	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	120% 18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Low Fat Peanut Butter	Recommended Dietary Allowance
Calcium	47% 468mg	6.95% 69.5mg	1000mg per day for Men 19-50 years
Copper	226% 2.04mg	128% 1.15mg	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	81.4% 6.5mg	47% 3.77mg	8mg per day for Men 19-50 years
Magnesium	127% 532mg	80.3% 337mg	420mg per day for Men 19-50 years
Manganese	158% 3.64mg	127% 2.93mg	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	105% 732mg	700mg per day for Men 19-50 years
Potassium	38.5% 1308mg	39% 1328mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	27% 15μg	55μg per day for Men 19-50 years
Sodium	2.5% 37.7mg	71.4% 1072mg	1500mg per day for Men 19-50 years
Zinc	53.6% 5.9mg	50.5% 5.56mg	11mg per day for Men 19-50 years
Water	0.24% 8.95g	0.064% 2.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Blanched Almonds vs Low Fat Peanut Butter:

• Blanched Almonds have 11.9 times more Vitamin B2 and 2.6 times more Vitamin E than Reduced Fat Peanut Butter.
• While Reduced Fat Peanut Butter contains 1.4 times more Vitamin B1, 4.2 times more Vitamin B3, 3.4 times more Vitamin B5 and 2.7 times more Vitamin B6 than Blanched Almonds.
• Both Blanched Almonds and Reduced Fat Peanut Butter have similar amounts of Vitamin B9 per 7 oz.
• Both Blanched Almonds as well as Reduced Fat 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 Low Fat Peanut Butter:

• Blanched Almonds have 6.7 times more Calcium, 1.8 times more Copper, 1.7 times more Iron, 1.6 times more Magnesium, 1.2 times more Manganese and 1.3 times more Phosphorus than Reduced Fat Peanut Butter.
• While Reduced Fat Peanut Butter contains 2.3 times more Selenium and 28.4 times more Sodium than Blanched Almonds.
• Both Blanched Almonds and Reduced Fat Peanut Butter have similar amounts of Potassium and Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Blanched Almonds have 1.5 times more Fat, 1.4 times more Omega 6 and 1.9 times more Fiber than Reduced Fat Peanut Butter.
• While Reduced Fat Peanut Butter contains 1.5 times more Saturated Fat, 13 times more Omega 3, 1.9 times more Carbohydrate and 2 times more Sugars than Blanched Almonds.
• Both Blanched Almonds and Reduced Fat Peanut Butter have similar amounts of Energy and Protein per 7 oz.
• Both Blanched Almonds as well as Reduced Fat Peanut Butter have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.