Comparing Nutrients in 7 ounces Chunk Style Peanut Butter VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Chunk Style Peanut Butter	15%	71%	14%
Almonds	14%	72%	14%

Macro Nutrients

	Chunk Style Peanut Butter	Almonds	Recommended Dietary Allowance
Energy	40.3% 1169kcal	39.6% 1149kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	47% 15g	23.6% 7.54g	32g per day for Men 19-50 years
Omega 3	9.67% 0.15g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	162% 27.5g	144% 24.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33% 43g	33% 42.8g	130g per day for Men 19-50 years
Sugars	23% 16.7g	12% 8.63g	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	0.3% 0.22g	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	% 8.37g	% 0.34g	g per day for Men 19-50 years
Sucrose	% 8.3g	% 7.84g	g per day for Men 19-50 years
Fiber	41.8% 16g	65.3% 25g	38g per day for Men 19-50 years
Protein	85.3% 47.7g	75% 42g	56g per day for Men 19-50 years

Vitamins

	Chunk Style Peanut Butter	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	174% 2.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	170% 27mg	45% 7.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44.5% 2.22mg	18.7% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64% 0.83mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	377% 113μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	45.6% 183μg	22% 87.3μg	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	83.3% 12.5mg	339% 51mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 0.99μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chunk Style Peanut Butter	Almonds	Recommended Dietary Allowance
Calcium	8.93% 89.3mg	53.4% 534mg	1000mg per day for Men 19-50 years
Copper	127% 1.15mg	227% 2.05mg	0.9mg per day for Men 19-50 years
Fluoride	0.15% 6.15μg	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	47% 3.77mg	92% 7.36mg	8mg per day for Men 19-50 years
Magnesium	75.6% 318mg	128% 536mg	420mg per day for Men 19-50 years
Manganese	155% 3.57mg	188% 4.32mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	200% 90μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	90% 633mg	136% 955mg	700mg per day for Men 19-50 years
Potassium	43.5% 1478mg	42.8% 1455mg	3400mg per day for Men 19-50 years
Selenium	29.6% 16.3μg	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	2.25% 33.7mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	50.3% 5.54mg	56.3% 6.2mg	11mg per day for Men 19-50 years
Water	0.061% 2.26g	0.24% 8.75g	3700g per day for Men 19-50 years

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

• Chunk Style Peanut Butter has 3.8 times more Vitamin B3, 2.4 times more Vitamin B5, 3.1 times more Vitamin B6 and 2.1 times more Vitamin B9 than Almonds.
• While Almonds contain 1.9 times more Vitamin B1, 10.3 times more Vitamin B2 and 4.1 times more Vitamin E than Chunk Style Peanut Butter.
• Both Chunk Style Peanut Butter as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 7 oz.

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

• Chunk Style Peanut Butter has 2 times more Selenium and 17 times more Sodium than Almonds.
• While Almonds contain 6 times more Calcium, 1.8 times more Copper, 2 times more Iron, 1.7 times more Magnesium and 1.5 times more Phosphorus than Chunk Style Peanut Butter.
• Both Chunk Style Peanut Butter and Almonds have similar amounts of Manganese, Potassium and Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Chunk Style Peanut Butter has 2 times more Saturated Fat, 26 times more Omega 3 and 1.9 times more Sugars than Almonds.
• While Almonds contain 1.6 times more Fiber than Chunk Style Peanut Butter.
• Both Chunk Style Peanut Butter and Almonds have similar amounts of Energy, Fat, Omega 6, Carbohydrate and Protein per 7 oz.
• Both Chunk Style Peanut Butter as well as Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.