Comparing Nutrients in 7 ounces Roasted Almonds VS Chunk Style Peanut Butter

Macros Ratio

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

Macro Nutrients

	Roasted Almonds	Chunk Style Peanut Butter	Recommended Dietary Allowance
Energy	41% 1187kcal	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	25.4% 8.12g	47% 15g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	9.67% 0.15g	1.6g per day for Men 19-50 years
Omega 6	151% 25.7g	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	32% 41.7g	33% 43g	130g per day for Men 19-50 years
Sugars	13.3% 9.64g	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	0.027% 0.02g	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	% 0.02g	% 8.37g	g per day for Men 19-50 years
Sucrose	% 9.43g	% 8.3g	g per day for Men 19-50 years
Fiber	57% 21.6g	41.8% 16g	38g per day for Men 19-50 years
Protein	74.3% 41.6g	85.3% 47.7g	56g per day for Men 19-50 years

Vitamins

	Roasted 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	12.7% 0.15mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	183% 2.38mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.2mg	170% 27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	44.5% 2.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.8% 0.27mg	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	27.3% 109μg	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	316% 47.4mg	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

	Roasted Almonds	Chunk Style Peanut Butter	Recommended Dietary Allowance
Calcium	53% 532mg	8.93% 89.3mg	1000mg per day for Men 19-50 years
Copper	242% 2.2mg	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	93% 7.4mg	47% 3.77mg	8mg per day for Men 19-50 years
Magnesium	132% 554mg	75.6% 318mg	420mg per day for Men 19-50 years
Manganese	193% 4.43mg	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	134% 935mg	90% 633mg	700mg per day for Men 19-50 years
Potassium	41.6% 1415mg	43.5% 1478mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	2.25% 33.7mg	1500mg per day for Men 19-50 years
Zinc	59.7% 6.57mg	50.3% 5.54mg	11mg per day for Men 19-50 years
Water	0.13% 4.8g	0.061% 2.26g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Chunk Style Peanut Butter per 7 oz

Compare the macro and micronutrient content in 7 oz of Roasted Almonds versus 7 oz of Chunk Style Peanut Butter to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Roasted Almonds vs Chunk Style Peanut Butter:

• 7 ounces of Roasted Almonds have 10.8 times more Vitamin B2 and 3.8 times more Vitamin E than Chunk Style Peanut Butter.
• While 7 oz of Chunk Style Peanut Butter contain 1.4 times more Vitamin B1, 3.8 times more Vitamin B3, 3.5 times more Vitamin B5, 3.1 times more Vitamin B6 and 1.7 times more Vitamin B9 than Dry Roasted Almonds.
• Both Dry Roasted Almonds as well as Chunk Style Peanut Butter have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Roasted Almonds vs Chunk Style Peanut Butter:

• 7 ounces of Roasted Almonds have 6 times more Calcium, 1.9 times more Copper, 2 times more Iron, 1.7 times more Magnesium, 1.2 times more Manganese and 1.5 times more Phosphorus than Chunk Style Peanut Butter.
• While 7 oz of Chunk Style Peanut Butter contain 4.1 times more Selenium than Dry Roasted Almonds.
• Both Roasted Almonds and Chunk Style Peanut Butter contain similar levels of Potassium and Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Roasted Almonds have 1.4 times more Fiber than Chunk Style Peanut Butter.
• While 7 oz of Chunk Style Peanut Butter contain 1.9 times more Saturated Fat, 7.8 times more Omega 3 and 1.7 times more Sugars than Dry Roasted Almonds.
• Both Roasted Almonds and Chunk Style Peanut Butter offer comparable quantities of Energy, Fat, Omega 6, Carbohydrate and Protein per seven ounces.
• 7 ounces of Roasted Almonds provide inadequate amounts of Omega 3