Comparing Nutrients in 7 ounces Peanut Butter VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Peanut Butter	14%	71%	15%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Peanut Butter	Blanched Almonds	Recommended Dietary Allowance
Energy	40.2% 1167kcal	40.4% 1171kcal	2900kcal per day for Men 19-50 years
Fat	101% 98g	107% 104g	97g per day for Men 19-50 years
Saturated Fat	59% 19g	24.5% 7.84g	32g per day for Men 19-50 years
Omega 3	4.84% 0.077g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	132% 22.4g	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	36.6% 47.6g	28.5% 37g	130g per day for Men 19-50 years
Sugars	17.8% 13g	12.7% 9.2g	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% 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	% 8.16g	% 0.06g	g per day for Men 19-50 years
Sucrose	% 4.74g	% 8.85g	g per day for Men 19-50 years
Fiber	29.8% 11.3g	51.7% 19.6g	38g per day for Men 19-50 years
Protein	77.7% 43.5g	76% 42.5g	56g per day for Men 19-50 years

Vitamins

	Peanut Butter	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.7% 0.21mg	31.6% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	109% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	163% 26mg	43.4% 6.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41.3% 2.06mg	12.5% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	84% 1.1mg	17.6% 0.23mg	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	17.4% 69.5μg	24.3% 97μg	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	78.6% 11.8mg	314% 47mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Peanut Butter	Blanched Almonds	Recommended Dietary Allowance
Calcium	10.7% 107mg	47% 468mg	1000mg per day for Men 19-50 years
Copper	126% 1.13mg	226% 2.04mg	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	53.6% 4.3mg	81.4% 6.5mg	8mg per day for Men 19-50 years
Magnesium	84.6% 355mg	127% 532mg	420mg per day for Men 19-50 years
Manganese	117% 2.7mg	158% 3.64mg	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	95% 665mg	136% 955mg	700mg per day for Men 19-50 years
Potassium	34.6% 1175mg	38.5% 1308mg	3400mg per day for Men 19-50 years
Selenium	146% 80μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	63% 945mg	2.5% 37.7mg	1500mg per day for Men 19-50 years
Zinc	48% 5.3mg	53.6% 5.9mg	11mg per day for Men 19-50 years
Water	0.083% 3.08g	0.24% 8.95g	3700g per day for Men 19-50 years

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

• Smooth Peanut Butter has 3.8 times more Vitamin B3, 3.3 times more Vitamin B5 and 4.8 times more Vitamin B6 than Blanched Almonds.
• While Blanched Almonds contain 1.8 times more Vitamin B1, 6.8 times more Vitamin B2, 1.4 times more Vitamin B9 and 4 times more Vitamin E than Smooth Peanut Butter.
• Both Smooth Peanut Butter as well as Blanched 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 Peanut Butter vs Blanched Almonds:

• Smooth Peanut Butter has 12.6 times more Selenium and 25.1 times more Sodium than Blanched Almonds.
• While Blanched Almonds contain 4.4 times more Calcium, 1.8 times more Copper, 1.5 times more Iron, 1.5 times more Magnesium, 1.3 times more Manganese and 1.4 times more Phosphorus than Smooth Peanut Butter.
• Both Smooth Peanut Butter and Blanched Almonds have similar amounts of Potassium and Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Smooth Peanut Butter has 2.4 times more Saturated Fat, 9.8 times more Omega 3, 1.3 times more Carbohydrate and 1.4 times more Sugars than Blanched Almonds.
• While Blanched Almonds contain 1.7 times more Fiber than Smooth Peanut Butter.
• Both Smooth Peanut Butter and Blanched Almonds have similar amounts of Energy, Fat, Omega 6 and Protein per 7 oz.
• Both Smooth Peanut Butter as well as Blanched Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.