Comparing Nutrients in 100 grams Peanut Spread VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Peanut Spread	15%	76%	9%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Peanut Spread	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	22.4% 650kcal	21% 607kcal	2900kcal per day for Men 19-50 years
Fat	56.6% 55g	57% 55g	97g per day for Men 19-50 years
Saturated Fat	32% 10.2g	13% 4.2g	32g per day for Men 19-50 years
Omega 3	5.7% 0.091g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	95% 16g	79.5% 13.5g	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	13.6% 17.7g	130g per day for Men 19-50 years
Sugars	8.76% 6.35g	6.28% 4.55g	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% 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	NA	% 0.04g	g per day for Men 19-50 years
Sucrose	NA	% 4.38g	g per day for Men 19-50 years
Fiber	20.5% 7.8g	27.6% 10.5g	38g per day for Men 19-50 years
Protein	44.3% 25g	38% 21.2g	56g per day for Men 19-50 years

Vitamins

	Peanut Spread	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	9.67% 0.12mg	7.67% 0.092mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.4% 0.12mg	60% 0.78mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	102% 16.4mg	23% 3.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.6% 1.23mg	4.6% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.2% 0.47mg	9.08% 0.12mg	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	36% 144μg	6.75% 27μg	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	173% 26mg	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	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	7.2% 72mg	29% 291mg	1000mg per day for Men 19-50 years
Copper	84.4% 0.76mg	106% 0.96mg	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% 3.68mg	8mg per day for Men 19-50 years
Magnesium	39% 164mg	65.2% 274mg	420mg per day for Men 19-50 years
Manganese	86% 1.98mg	107% 2.46mg	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	50% 350mg	66.6% 466mg	700mg per day for Men 19-50 years
Potassium	24% 818mg	20.6% 699mg	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% 3.07mg	11mg per day for Men 19-50 years
Water	0.052% 1.93g	0.076% 2.8g	3700g per day for Men 19-50 years

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

• Low Sugar Peanut Spread has 1.3 times more Vitamin B1, 4.5 times more Vitamin B3, 5.4 times more Vitamin B5, 4 times more Vitamin B6 and 5.3 times more Vitamin B9 than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 6.4 times more Vitamin B2 and 3.2 times more Vitamin E than Low Sugar Peanut Spread.
• Both Low Sugar Peanut Spread as well as Oil Roasted 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 Oil Roasted Almonds:

• Low Sugar Peanut Spread has 2.2 times more Selenium and 292 times more Sodium than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 4 times more Calcium, 1.3 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 Oil Roasted Almonds have similar amounts of Manganese, Potassium and Zinc per 100 g.

Comparison of macro-nutrients per 100 grams:

• Low Sugar Peanut Spread has 2.4 times more Saturated Fat, more Omega 3 and 1.4 times more Sugars than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 1.3 times more Fiber than Low Sugar Peanut Spread.
• Both Low Sugar Peanut Spread and Oil Roasted Almonds have similar amounts of Energy, Fat, Omega 6, Carbohydrate and Protein per 100 g.
• Both Low Sugar Peanut Spread as well as Oil Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.