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Comparing Nutrients in 500 calories AlmondsVS Peanut Butter

Weight per 500 calories

Almonds
86.4g
Peanut Butter
85g

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

Which food has more nutrients per 500 calories - Almonds or Peanut Butter?

Macros Ratio

Protein Fat Carbs

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

Macro Nutrients

Almondsvs Peanut Butter
17.2%500kcal
Energy
17.2%500kcal
500 kcalvs500 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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44.5%43g
Fat
43.4%42g
43 gvs42 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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10.3%3.3g
Saturated Fat
25.3%8.1g
3.3 gvs8.1 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.16%0.003g
Omega 3
2.07%0.033g
0.003 gvs0.033 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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62.6%10.6g
Omega 6
56.4%9.6g
10.6 gvs9.6 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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14.3%18.6g
Carbohydrate
15.7%20.4g
18.6 gvs20.4 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Nuts and Seeds rich in Carbohydrate
5.2%3.76g
Sugars
7.62%5.53g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
3.76 gvs5.53 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.13%0.095g
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]
0.095 gvs0 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.15g
Glucose
%3.5g
0.15 gvs3.5 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%3.4g
Sucrose
%2.03g
3.4 gvs2.03 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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28.4%10.8g
Fiber
12.8%4.85g
10.8 gvs4.85 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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32.6%18.3g
Protein
33.3%18.6g
18.3 gvs18.6 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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14.8%0.18mg
Vitamin B1
7.6%0.091mg
Thiamine
0.18 mgvs0.091 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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75.6%0.98mg
Vitamin B2
6.87%0.089mg
Riboflavin
0.98 mgvs0.089 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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19.5%3.12mg
Vitamin B3
70%11mg
Niacin, nicotinic acid, niacinamide
3.12 mgvs11 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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8.13%0.41mg
Vitamin B5
17.7%0.88mg
Pantothenic acid
0.41 mgvs0.88 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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9.1%0.12mg
Vitamin B6
36%0.47mg
Pyridoxine
0.12 mgvs0.47 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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164%49.2μg
Vitamin B7
NA
Biotin
49.2 μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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9.5%38μg
Vitamin B9
7.44%29.8μg
Folates and Folic Acid
38 μgvs29.8 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 .

Find Nuts and Seeds rich in Vitamin B12 Buy Vegan Vitamin B12
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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148%22mg
Vitamin E
33.7%5.05mg
Tocopherols and Tocotrienols
22 mgvs5.05 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
23.2%232mg
Calcium
4.6%46mg
232 mgvs46 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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99%0.89mg
Copper
54%0.49mg
0.89 mgvs0.49 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Copper
NA
Fluoride
0.066%2.64μg
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvs2.64 μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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40%3.2mg
Iron
23%1.84mg
3.2 mgvs1.84 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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55.5%233mg
Magnesium
36.2%152mg
233 mgvs152 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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82%1.9mg
Manganese
50.3%1.16mg
1.9 mgvs1.16 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Manganese
87%39μg
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
39 μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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59.3%415mg
Phosphorus
40.7%285mg
415 mgvs285 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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18.6%633mg
Potassium
15%503mg
633 mgvs503 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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6.44%3.54μg
Selenium
62.5%34.4μg
3.54 μgvs34.4 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Selenium
0.058%0.86mg
Sodium
27%405mg
0.86 mgvs405 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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24.5%2.7mg
Zinc
20.6%2.27mg
2.7 mgvs2.27 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Zinc
0.1%3.8g
Water
0.036%1.3g
3.8 gvs1.3 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 500 calories of Almonds vs Peanut Butter:
Comparing minerals per 500 calories for Almonds vs Peanut Butter:
Comparison of macro-nutrients per 500 calories:



Compare more foods per 500 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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