Comparing Nutrients in 100 grams Peanut Spread VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Peanut Spread	15%	76%	9%
Almonds	14%	72%	14%

Macro Nutrients

	Peanut Spread	Almonds	Recommended Dietary Allowance
Energy	22.4% 650kcal	20% 579kcal	2900kcal per day for Men 19-50 years
Fat	56.6% 55g	51.5% 50g	97g per day for Men 19-50 years
Saturated Fat	32% 10.2g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	5.7% 0.091g	0.19% 0.003g	1.6g per day for Men 19-50 years
Omega 6	95% 16g	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	11% 14.2g	16.6% 21.6g	130g per day for Men 19-50 years
Sugars	8.76% 6.35g	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	NA	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	NA	% 0.17g	g per day for Men 19-50 years
Sucrose	NA	% 3.95g	g per day for Men 19-50 years
Fiber	20.5% 7.8g	33% 12.5g	38g per day for Men 19-50 years
Protein	44.3% 25g	37.8% 21g	56g per day for Men 19-50 years

Vitamins

	Peanut Spread	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.67% 0.12mg	17% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.4% 0.12mg	87.5% 1.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	102% 16.4mg	22.6% 3.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.6% 1.23mg	9.4% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.2% 0.47mg	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	36% 144μg	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	53.7% 8.06mg	171% 25.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.5% 0.6μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Peanut Spread	Almonds	Recommended Dietary Allowance
Calcium	7.2% 72mg	27% 269mg	1000mg per day for Men 19-50 years
Copper	84.4% 0.76mg	115% 1.03mg	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	35.5% 2.84mg	46.4% 3.7mg	8mg per day for Men 19-50 years
Magnesium	39% 164mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	86% 1.98mg	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	50% 350mg	68.7% 481mg	700mg per day for Men 19-50 years
Potassium	24% 818mg	21.6% 733mg	3400mg per day for Men 19-50 years
Selenium	16.5% 9.1μg	7.45% 4.1μg	55μg per day for Men 19-50 years
Sodium	19.5% 292mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	28.4% 3.12mg	11mg per day for Men 19-50 years
Water	0.052% 1.93g	0.12% 4.4g	3700g per day for Men 19-50 years

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

• Low Sugar Peanut Spread has 4.5 times more Vitamin B3, 2.6 times more Vitamin B5, 3.4 times more Vitamin B6 and 3.3 times more Vitamin B9 than Almonds.
• While Almonds contain 1.8 times more Vitamin B1, 9.3 times more Vitamin B2 and 3.2 times more Vitamin E than Low Sugar Peanut Spread.
• Both Low Sugar Peanut Spread 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 Peanut Spread vs Almonds:

• Low Sugar Peanut Spread has 2.2 times more Selenium and 292 times more Sodium than Almonds.
• While Almonds contain 3.7 times more Calcium, 1.4 times more Copper, 1.3 times more Iron, 1.6 times more Magnesium and 1.4 times more Phosphorus than Low Sugar Peanut Spread.
• Both Low Sugar Peanut Spread and Almonds have similar amounts of Manganese, Potassium and Zinc per 100 g.

Comparison of macro-nutrients per 100 grams:

• Low Sugar Peanut Spread has 2.7 times more Saturated Fat, 30.3 times more Omega 3, 1.3 times more Omega 6 and 1.5 times more Sugars than Almonds.
• While Almonds contain 1.5 times more Carbohydrate and 1.6 times more Fiber than Low Sugar Peanut Spread.
• Both Low Sugar Peanut Spread and Almonds have similar amounts of Energy, Fat and Protein per 100 g.
• Both Low Sugar Peanut Spread as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.