Comparing Nutrients in 100 grams Chunk Style Peanut Butter, with salt VS Almonds

Macros Ratio

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

Macro Nutrients

	Chunk Style Peanut Butter, with salt	Almonds	Recommended Dietary Allowance
Energy	20.3% 589kcal	20% 579kcal	2900kcal per day for Men 19-50 years
Fat	51.5% 50g	51.5% 50g	97g per day for Men 19-50 years
Saturated Fat	23.8% 7.6g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	4.88% 0.078g	0.19% 0.003g	1.6g per day for Men 19-50 years
Omega 6	81.5% 14g	72.5% 12.3g	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	16.6% 21.6g	130g per day for Men 19-50 years
Sugars	11.6% 8.4g	6% 4.35g	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	0.15% 0.11g	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	% 4.2g	% 0.17g	g per day for Men 19-50 years
Sucrose	% 4.2g	% 3.95g	g per day for Men 19-50 years
Fiber	21% 8g	33% 12.5g	38g per day for Men 19-50 years
Protein	43% 24g	37.8% 21g	56g per day for Men 19-50 years

Vitamins

	Chunk Style Peanut Butter, with salt	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.83% 0.11mg	17% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.54% 0.11mg	87.5% 1.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	85.6% 13.7mg	22.6% 3.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.4% 1.12mg	9.4% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32% 0.42mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	190% 57μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	23% 92μg	11% 44μg	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	42% 6.3mg	171% 25.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.42% 0.5μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chunk Style Peanut Butter, with salt	Almonds	Recommended Dietary Allowance
Calcium	4.5% 45mg	27% 269mg	1000mg per day for Men 19-50 years
Copper	64.2% 0.58mg	115% 1.03mg	0.9mg per day for Men 19-50 years
Fluoride	0.078% 3.1μg	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	23.8% 1.9mg	46.4% 3.7mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	78.3% 1.8mg	95% 2.18mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	101% 45.3μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	45.6% 319mg	68.7% 481mg	700mg per day for Men 19-50 years
Potassium	22% 745mg	21.6% 733mg	3400mg per day for Men 19-50 years
Selenium	15% 8.2μg	7.45% 4.1μg	55μg per day for Men 19-50 years
Sodium	32.4% 486mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	25.4% 2.8mg	28.4% 3.12mg	11mg per day for Men 19-50 years
Water	0.031% 1.14g	0.12% 4.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Chunk Style Peanut Butter, with salt vs Almonds:

• Chunk Style Peanut butter, with salt 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, with salt.
• Both Chunk Style Peanut butter, with salt as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 100 g.

Comparing minerals per 100 grams for Chunk Style Peanut Butter, with salt vs Almonds:

• Chunk Style Peanut butter, with salt has 2 times more Selenium and 486 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, with salt.
• Both Chunk Style Peanut butter, with salt and Almonds have similar amounts of Manganese, Potassium and Zinc per 100 g.

Comparison of macro-nutrients per 100 grams:

• Chunk Style Peanut butter, with salt 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, with salt.
• Both Chunk Style Peanut butter, with salt and Almonds have similar amounts of Energy, Fat, Omega 6, Carbohydrate and Protein per 100 g.
• Both Chunk Style Peanut butter, with salt as well as Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 100 g.