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Comparing Nutrients in 300 calories AlmondsVS Peanut Butter

Weight per 300 calories

Almonds
51.8g
Peanut Butter
51g

Both foods have similar energy densities which is very high in comparison to other foods.

Which food has more nutrients per 300 calories - Almonds or Peanut Butter?

Macros Ratio

Protein Fat Carbs

Almonds
14%
72%
14%
Peanut Butter
14%
71%
15%
300 kcal ▼

Macro Nutrients

Almondsvs Peanut Butter
10.3%300kcal
Energy
10.3%300kcal
300 kcalvs300 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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26.7%26g
Fat
26%25.3g
26 gvs25.3 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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6.16%1.97g
Saturated Fat
15%4.86g
1.97 gvs4.86 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.097%0.002g
Omega 3
1.24%0.02g
0.002 gvs0.02 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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37.6%6.4g
Omega 6
34%5.76g
6.4 gvs5.76 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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8.6%11g
Carbohydrate
9.4%12.2g
11 gvs12.2 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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3.1%2.25g
Sugars
4.57%3.3g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
2.25 gvs3.3 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.079%0.057g
Fructose
0%0g
≤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]
0.057 gvs0 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.088g
Glucose
%2.1g
0.088 gvs2.1 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%2.05g
Sucrose
%1.2g
2.05 gvs1.2 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sucrose
17%6.48g
Fiber
7.65%2.9g
6.48 gvs2.9 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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19.6%11g
Protein
20%11g
11 gvs11 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Almondsvs Peanut Butter
0%0μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
0 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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8.85%0.11mg
Vitamin B1
4.55%0.055mg
Thiamine
0.11 mgvs0.055 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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45.4%0.59mg
Vitamin B2
4.12%0.054mg
Riboflavin
0.59 mgvs0.054 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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11.7%1.87mg
Vitamin B3
42%6.7mg
Niacin, nicotinic acid, niacinamide
1.87 mgvs6.7 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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4.9%0.24mg
Vitamin B5
10.6%0.53mg
Pantothenic acid
0.24 mgvs0.53 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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5.46%0.071mg
Vitamin B6
21.6%0.28mg
Pyridoxine
0.071 mgvs0.28 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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98%29.5μg
Vitamin B7
NA
Biotin
29.5 μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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5.7%22.8μg
Vitamin B9
4.46%18μg
Folates and Folic Acid
22.8 μgvs18 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg
Vitamin C
0%0mg
Ascorbic acid
0 mgvs0 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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88.5%13.3mg
Vitamin E
20.2%3.03mg
Tocopherols and Tocotrienols
13.3 mgvs3.03 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0%0μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
0 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Almondsvs Peanut Butter
14%139mg
Calcium
2.76%27.6mg
139 mgvs27.6 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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59.4%0.53mg
Copper
32.4%0.29mg
0.53 mgvs0.29 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Copper
NA
Fluoride
0.04%1.6μg
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvs1.6 μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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24%1.92mg
Iron
13.8%1.1mg
1.92 mgvs1.1 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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33.3%140mg
Magnesium
21.7%91mg
140 mgvs91 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Magnesium
49%1.13mg
Manganese
30%0.69mg
1.13 mgvs0.69 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Manganese
52%23.5μg
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
23.5 μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Molybdenum
35.6%249mg
Phosphorus
24.4%171mg
249 mgvs171 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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11%380mg
Potassium
8.9%302mg
380 mgvs302 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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3.86%2.12μg
Selenium
37.5%20.6μg
2.12 μgvs20.6 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Selenium
0.035%0.52mg
Sodium
16%243mg
0.52 mgvs243 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Sodium
14.7%1.6mg
Zinc
12.4%1.36mg
1.6 mgvs1.36 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Zinc
0.062%2.3g
Water
0.021%0.79g
2.3 gvs0.79 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Almonds vs Peanut Butter:
Comparing minerals per 300 calories for Almonds vs Peanut Butter:
Comparison of macro-nutrients per 300 calories:



Compare more foods per 300 kcal:

AlmondsVS Blanched AlmondsPeanut ButterVS Blanched AlmondsAlmondsVS Soymilk, chocolate, with added calcium, vitamins A and DPeanut ButterVS Soymilk, chocolate, with added calcium, vitamins A and D
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Nutrients data from USDA National Nutrient Database for Standard Reference by US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory.

Recommended Dietary Allowances (RDA) compiled from U.S. Department of Health & Human Services , National Institutes of Health.

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