Comparing Nutrients in 100 grams Almonds VS Peanut Butter

Macros Ratio

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

Macro Nutrients

	Almonds	Peanut Butter	Recommended Dietary Allowance
Energy	20% 579kcal	20.3% 588kcal	2900kcal per day for Men 19-50 years
Fat	51.5% 50g	51% 49.5g	97g per day for Men 19-50 years
Saturated Fat	12% 3.8g	29.7% 9.5g	32g per day for Men 19-50 years
Omega 3	0.19% 0.003g	2.44% 0.039g	1.6g per day for Men 19-50 years
Omega 6	72.5% 12.3g	66.4% 11.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.6% 21.6g	18.4% 24g	130g per day for Men 19-50 years
Sugars	6% 4.35g	8.97% 6.5g	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	0.15% 0.11g	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	% 0.17g	% 4.1g	g per day for Men 19-50 years
Sucrose	% 3.95g	% 2.4g	g per day for Men 19-50 years
Fiber	33% 12.5g	15% 5.7g	38g per day for Men 19-50 years
Protein	37.8% 21g	39% 22g	56g per day for Men 19-50 years

Vitamins

	Almonds	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	17% 0.21mg	8.9% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87.5% 1.14mg	8.08% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.6% 3.6mg	82.3% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.4% 0.47mg	21% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.5% 0.14mg	42.4% 0.55mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	190% 57μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	11% 44μg	8.75% 35μg	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	171% 25.6mg	39.6% 5.94mg	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

	Almonds	Peanut Butter	Recommended Dietary Allowance
Calcium	27% 269mg	5.4% 54mg	1000mg per day for Men 19-50 years
Copper	115% 1.03mg	63.4% 0.57mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.078% 3.1μg	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	46.4% 3.7mg	27% 2.16mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	42.6% 179mg	420mg per day for Men 19-50 years
Manganese	95% 2.18mg	59% 1.36mg	2.3mg per day for Men 19-50 years
Molybdenum	101% 45.3μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	68.7% 481mg	48% 335mg	700mg per day for Men 19-50 years
Potassium	21.6% 733mg	17.4% 592mg	3400mg per day for Men 19-50 years
Selenium	7.45% 4.1μg	73.5% 40.4μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	31.7% 476mg	1500mg per day for Men 19-50 years
Zinc	28.4% 3.12mg	24.3% 2.67mg	11mg per day for Men 19-50 years
Water	0.12% 4.4g	0.042% 1.55g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Almonds vs Peanut Butter:

• Almonds have 1.9 times more Vitamin B1, 10.8 times more Vitamin B2, 1.3 times more Vitamin B9 and 4.3 times more Vitamin E than Smooth Peanut Butter.
• While Smooth Peanut Butter contains 3.6 times more Vitamin B3, 2.2 times more Vitamin B5 and 4 times more Vitamin B6 than Almonds.
• Both Almonds as well as Smooth Peanut Butter have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 100 g.

Comparing minerals per 100 grams for Almonds vs Peanut Butter:

• Almonds have 5 times more Calcium, 1.8 times more Copper, 1.7 times more Iron, 1.5 times more Magnesium, 1.6 times more Manganese, 1.4 times more Phosphorus and 1.2 times more Potassium than Smooth Peanut Butter.
• While Smooth Peanut Butter contains 9.9 times more Selenium and 476 times more Sodium than Almonds.
• Both Almonds and Smooth Peanut Butter have similar amounts of Zinc per 100 g.

Comparison of macro-nutrients per 100 grams:

• Almonds have 2.2 times more Fiber than Smooth Peanut Butter.
• While Smooth Peanut Butter contains 2.5 times more Saturated Fat, 13 times more Omega 3 and 1.5 times more Sugars than Almonds.
• Both Almonds and Smooth Peanut Butter have similar amounts of Energy, Fat, Omega 6, Carbohydrate and Protein per 100 g.
• Both Almonds as well as Smooth Peanut Butter have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 100 g.