Comparing Nutrients in 7 ounces Oil Roasted Almonds VS Candies, confectioner's coating, peanut butter

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Candies, confectioner's coating, peanut butter	14%	51%	35%

Macro Nutrients

	Oil Roasted Almonds	Candies, confectioner's coating, peanut butter	Recommended Dietary Allowance
Energy	41.5% 1205kcal	36% 1050kcal	2900kcal per day for Men 19-50 years
Fat	113% 109g	61% 59g	97g per day for Men 19-50 years
Saturated Fat	26% 8.35g	81.4% 26g	32g per day for Men 19-50 years
Omega 3	0% 0g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	158% 27g	22.8% 3.87g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.68% 2mg	290mg per day for Men 19-50 years
Carbohydrate	27% 35g	71.6% 93g	130g per day for Men 19-50 years
Sugars	12.5% 9.03g	105% 76g	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	% 0.079g	NA	g per day for Men 19-50 years
Sucrose	% 8.7g	NA	g per day for Men 19-50 years
Fiber	55% 21g	26% 9.92g	38g per day for Men 19-50 years
Protein	75.2% 42g	65% 36.3g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Candies, confectioner's coating, 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	15.2% 0.18mg	38.4% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	119% 1.55mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.5% 7.27mg	102% 16.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.1% 0.45mg	42% 2.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.23mg	26% 0.34mg	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	13.4% 53.6μg	38.2% 153μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	16.5% 0.4μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0.66% 0.6mg	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	344% 51.5mg	18% 2.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	12% 14.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Almonds	Candies, confectioner's coating, peanut butter	Recommended Dietary Allowance
Calcium	57.7% 577mg	22% 218mg	1000mg per day for Men 19-50 years
Copper	211% 1.9mg	88% 0.79mg	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	91% 7.3mg	42% 3.37mg	8mg per day for Men 19-50 years
Magnesium	129% 544mg	52% 218mg	420mg per day for Men 19-50 years
Manganese	212% 4.9mg	121% 2.78mg	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	132% 925mg	88% 615mg	700mg per day for Men 19-50 years
Potassium	40.8% 1387mg	29.5% 1002mg	3400mg per day for Men 19-50 years
Selenium	14.8% 8.14μg	14% 7.74μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	33% 496mg	1500mg per day for Men 19-50 years
Zinc	55.4% 6.1mg	36% 3.97mg	11mg per day for Men 19-50 years
Water	0.15% 5.56g	0.14% 5.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Candies, confectioner's coating, peanut butter per 7 oz

Compare the macro and micronutrient content in 7 oz of Oil Roasted Almonds versus 7 oz of Candies, confectioner's coating, peanut butter to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Oil Roasted Almonds vs Candies, confectioner's coating, peanut butter:

• 7 ounces of Oil Roasted Almonds have 3.9 times more Vitamin B2 and 19.1 times more Vitamin E than Candies, confectioner's coating, peanut butter.
• While 7 oz of Candies, confectioner's coating, peanut butter contain 2.5 times more Vitamin B1, 2.2 times more Vitamin B3, 4.6 times more Vitamin B5, 1.4 times more Vitamin B6, 2.9 times more Vitamin B9, more Vitamin B12 and more Vitamin K than Oil Roasted Almonds.
• 7 ounces of Oil Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin K
• Both Oil Roasted Almonds as well as Candies, confectioner's coating, peanut butter have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Oil Roasted Almonds vs Candies, confectioner's coating, peanut butter:

• 7 ounces of Oil Roasted Almonds have 2.6 times more Calcium, 2.4 times more Copper, 2.2 times more Iron, 2.5 times more Magnesium, 1.8 times more Manganese, 1.5 times more Phosphorus, 1.4 times more Potassium and 1.5 times more Zinc than Candies, confectioner's coating, peanut butter.
• While 7 oz of Candies, confectioner's coating, peanut butter contain 250 times more Sodium than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Candies, confectioner's coating, peanut butter contain similar levels of Selenium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oil Roasted Almonds have 1.9 times more Fat, 6.9 times more Omega 6 and 2.1 times more Fiber than Candies, confectioner's coating, peanut butter.
• While 7 oz of Candies, confectioner's coating, peanut butter contain 3.1 times more Saturated Fat, more Omega 3, 2.7 times more Carbohydrate and 8.4 times more Sugars than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Candies, confectioner's coating, peanut butter offer comparable quantities of Energy and Protein per seven ounces.
• 7 ounces of Oil Roasted Almonds provide inadequate amounts of Omega 3