Comparing Nutrients in 7 ounces Peanut Spread VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Peanut Spread	15%	76%	9%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Peanut Spread	Roasted Almonds	Recommended Dietary Allowance
Energy	44.5% 1290kcal	41% 1187kcal	2900kcal per day for Men 19-50 years
Fat	112% 109g	107% 104g	97g per day for Men 19-50 years
Saturated Fat	63.4% 20.3g	25.4% 8.12g	32g per day for Men 19-50 years
Omega 3	11.3% 0.18g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	189% 32g	151% 25.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21.7% 28.2g	32% 41.7g	130g per day for Men 19-50 years
Sugars	17.4% 12.6g	13.3% 9.64g	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	NA	0.027% 0.02g	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	NA	% 0.02g	g per day for Men 19-50 years
Sucrose	NA	% 9.43g	g per day for Men 19-50 years
Fiber	40.7% 15.5g	57% 21.6g	38g per day for Men 19-50 years
Protein	88% 49.2g	74.3% 41.6g	56g per day for Men 19-50 years

Vitamins

	Peanut Spread	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	19% 0.23mg	12.7% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.6% 0.24mg	183% 2.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	203% 32.5mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49% 2.44mg	12.7% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	72% 0.93mg	20.8% 0.27mg	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	71.4% 286μg	27.3% 109μg	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	107% 16mg	316% 47.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.99% 1.2μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Peanut Spread	Roasted Almonds	Recommended Dietary Allowance
Calcium	14.3% 143mg	53% 532mg	1000mg per day for Men 19-50 years
Copper	168% 1.5mg	242% 2.2mg	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	70.4% 5.64mg	93% 7.4mg	8mg per day for Men 19-50 years
Magnesium	77.5% 325mg	132% 554mg	420mg per day for Men 19-50 years
Manganese	171% 3.93mg	193% 4.43mg	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	99% 695mg	134% 935mg	700mg per day for Men 19-50 years
Potassium	47.7% 1623mg	41.6% 1415mg	3400mg per day for Men 19-50 years
Selenium	33% 18μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	38.6% 579mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	63.3% 6.97mg	59.7% 6.57mg	11mg per day for Men 19-50 years
Water	0.1% 3.83g	0.13% 4.8g	3700g per day for Men 19-50 years

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

• Low Sugar Peanut Spread has 1.5 times more Vitamin B1, 4.5 times more Vitamin B3, 3.8 times more Vitamin B5, 3.5 times more Vitamin B6 and 2.6 times more Vitamin B9 than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 9.8 times more Vitamin B2 and 3 times more Vitamin E than Low Sugar Peanut Spread.
• Both Low Sugar Peanut Spread as well as Dry Roasted 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 Spread vs Roasted Almonds:

• Low Sugar Peanut Spread has 4.6 times more Selenium and 97.3 times more Sodium than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 3.7 times more Calcium, 1.4 times more Copper, 1.3 times more Iron, 1.7 times more Magnesium and 1.3 times more Phosphorus than Low Sugar Peanut Spread.
• Both Low Sugar Peanut Spread and Dry Roasted Almonds have similar amounts of Manganese, Potassium and Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Low Sugar Peanut Spread has 2.5 times more Saturated Fat, 9.1 times more Omega 3, 1.2 times more Omega 6 and 1.3 times more Sugars than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.5 times more Carbohydrate and 1.4 times more Fiber than Low Sugar Peanut Spread.
• Both Low Sugar Peanut Spread and Dry Roasted Almonds have similar amounts of Energy, Fat and Protein per 7 oz.
• Both Low Sugar Peanut Spread as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.