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

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Low Fat Peanut Butter	19%	55%	26%

Macro Nutrients

	Roasted Almonds	Low Fat Peanut Butter	Recommended Dietary Allowance
Energy	41% 1187kcal	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	25.4% 8.12g	35.7% 11.4g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	6.45% 0.1g	1.6g per day for Men 19-50 years
Omega 6	151% 25.7g	107% 18g	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	54.4% 70.7g	130g per day for Men 19-50 years
Sugars	13.3% 9.64g	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	0.027% 0.02g	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	% 0.02g	NA	g per day for Men 19-50 years
Sucrose	% 9.43g	NA	g per day for Men 19-50 years
Fiber	57% 21.6g	27% 10.3g	38g per day for Men 19-50 years
Protein	74.3% 41.6g	92% 51.4g	56g per day for Men 19-50 years

Vitamins

	Roasted 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	12.7% 0.15mg	44.7% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	183% 2.38mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.2mg	181% 29mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	42.5% 2.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.8% 0.27mg	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	27.3% 109μg	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	316% 47.4mg	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

	Roasted Almonds	Low Fat Peanut Butter	Recommended Dietary Allowance
Calcium	53% 532mg	6.95% 69.5mg	1000mg per day for Men 19-50 years
Copper	242% 2.2mg	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	93% 7.4mg	47% 3.77mg	8mg per day for Men 19-50 years
Magnesium	132% 554mg	80.3% 337mg	420mg per day for Men 19-50 years
Manganese	193% 4.43mg	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	134% 935mg	105% 732mg	700mg per day for Men 19-50 years
Potassium	41.6% 1415mg	39% 1328mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	27% 15μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	71.4% 1072mg	1500mg per day for Men 19-50 years
Zinc	59.7% 6.57mg	50.5% 5.56mg	11mg per day for Men 19-50 years
Water	0.13% 4.8g	0.064% 2.4g	3700g per day for Men 19-50 years

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

• Dry Roasted Almonds have 20 times more Vitamin B2 and 2.6 times more Vitamin E than Reduced Fat Peanut Butter.
• While Reduced Fat Peanut Butter contains 3.5 times more Vitamin B1, 4 times more Vitamin B3, 3.3 times more Vitamin B5 and 2.3 times more Vitamin B6 than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Reduced Fat Peanut Butter have similar amounts of Vitamin B9 per 7 oz.
• Both Dry Roasted 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 Roasted Almonds vs Low Fat Peanut Butter:

• Dry Roasted Almonds have 7.7 times more Calcium, 1.9 times more Copper, 2 times more Iron, 1.6 times more Magnesium, 1.5 times more Manganese and 1.3 times more Phosphorus than Reduced Fat Peanut Butter.
• While Reduced Fat Peanut Butter contains 3.8 times more Selenium and 180 times more Sodium than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Reduced Fat Peanut Butter have similar amounts of Potassium and Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Dry Roasted Almonds have 1.5 times more Fat, 1.4 times more Omega 6 and 2.1 times more Fiber than Reduced Fat Peanut Butter.
• While Reduced Fat Peanut Butter contains 1.4 times more Saturated Fat, 5.2 times more Omega 3, 1.7 times more Carbohydrate and 1.9 times more Sugars than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Reduced Fat Peanut Butter have similar amounts of Energy and Protein per 7 oz.
• Both Dry Roasted Almonds as well as Reduced Fat Peanut Butter have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.