Lets compare vitamin content per 14 ounces of Almonds vs Low Fat Peanut Butter:
Almonds have 19 times more Vitamin B2 and 2.8 times more Vitamin E than Reduced Fat Peanut Butter.
While Reduced Fat Peanut Butter contains 1.3 times more Vitamin B1, 4 times more Vitamin B3, 2.3 times more Vitamin B5, 2.3 times more Vitamin B6 and 1.4 times more Vitamin B9 than Almonds.
Both Almonds as well as Reduced Fat Peanut Butter have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 14 oz.
Comparing minerals per 14 ounces for Almonds vs Low Fat Peanut Butter:
Almonds have 7.7 times more Calcium, 1.8 times more Copper, 2 times more Iron, 1.6 times more Magnesium, 1.5 times more Manganese and 1.3 times more Phosphorus than Reduced Fat Peanut Butter.
While Reduced Fat Peanut Butter contains 1.8 times more Selenium and 540 times more Sodium than Almonds.
Both Almonds and Reduced Fat Peanut Butter have similar amounts of Potassium and Zinc per 14 oz.
Comparison of macro-nutrients per 14 ounces:
Almonds have 1.5 times more Fat, 1.3 times more Omega 6 and 2.4 times more Fiber than Reduced Fat Peanut Butter.
While Reduced Fat Peanut Butter contains 1.5 times more Saturated Fat, 17.3 times more Omega 3, 1.7 times more Carbohydrate and 2.1 times more Sugars than Almonds.
Both Almonds and Reduced Fat Peanut Butter have similar amounts of Energy and Protein per 14 oz.
Both Almonds as well as Reduced Fat Peanut Butter have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.