Comparing Nutrients in 7 ounces Peanut Butter VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Peanut Butter	14%	71%	15%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Peanut Butter	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	40.2% 1167kcal	41.5% 1205kcal	2900kcal per day for Men 19-50 years
Fat	101% 98g	113% 109g	97g per day for Men 19-50 years
Saturated Fat	59% 19g	26% 8.35g	32g per day for Men 19-50 years
Omega 3	4.84% 0.077g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	132% 22.4g	158% 27g	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	27% 35g	130g per day for Men 19-50 years
Sugars	17.8% 13g	12.5% 9.03g	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	% 0.079g	g per day for Men 19-50 years
Sucrose	% 4.74g	% 8.7g	g per day for Men 19-50 years
Fiber	29.8% 11.3g	55% 21g	38g per day for Men 19-50 years
Protein	77.7% 43.5g	75.2% 42g	56g per day for Men 19-50 years

Vitamins

	Peanut Butter	Oil Roasted 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	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	119% 1.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	163% 26mg	45.5% 7.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41.3% 2.06mg	9.1% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	84% 1.1mg	18% 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	13.4% 53.6μg	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	344% 51.5mg	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	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	10.7% 107mg	57.7% 577mg	1000mg per day for Men 19-50 years
Copper	126% 1.13mg	211% 1.9mg	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	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	84.6% 355mg	129% 544mg	420mg per day for Men 19-50 years
Manganese	117% 2.7mg	212% 4.9mg	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	132% 925mg	700mg per day for Men 19-50 years
Potassium	34.6% 1175mg	40.8% 1387mg	3400mg per day for Men 19-50 years
Selenium	146% 80μg	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	63% 945mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	48% 5.3mg	55.4% 6.1mg	11mg per day for Men 19-50 years
Water	0.083% 3.08g	0.15% 5.56g	3700g per day for Men 19-50 years

Nutrient Comparison: Peanut Butter VS Oil Roasted Almonds per 7 oz

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

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

• 7 ounces of Peanut Butter have 3.6 times more Vitamin B3, 4.5 times more Vitamin B5, 4.7 times more Vitamin B6 and 1.3 times more Vitamin B9 than Oil Roasted Almonds.
• While 7 oz of Oil Roasted Almonds contain 7.4 times more Vitamin B2 and 4.4 times more Vitamin E than Smooth Peanut Butter.
• Both Peanut Butter and Oil Roasted Almonds provide similar amounts of Vitamin B1 per seven ounces.
• Both Smooth Peanut Butter as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in seven ounces.

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

• 7 ounces of Peanut Butter have 9.9 times more Selenium and 476 times more Sodium than Oil Roasted Almonds.
• While 7 oz of Oil Roasted Almonds contain 5.4 times more Calcium, 1.7 times more Copper, 1.7 times more Iron, 1.5 times more Magnesium, 1.8 times more Manganese and 1.4 times more Phosphorus than Smooth Peanut Butter.
• Both Peanut Butter and Oil Roasted Almonds contain similar levels of Potassium and Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Peanut Butter have 2.3 times more Saturated Fat, more Omega 3, 1.4 times more Carbohydrate and 1.4 times more Sugars than Oil Roasted Almonds.
• While 7 oz of Oil Roasted Almonds contain 1.8 times more Fiber than Smooth Peanut Butter.
• Both Peanut Butter and Oil Roasted Almonds offer comparable quantities of Energy, Fat, Omega 6 and Protein per seven ounces.
• 7 ounces of Oil Roasted Almonds provide inadequate amounts of Omega 3