Lets compare vitamin content per 7 ounces of Almonds vs Peanut Butter:
Almonds have 1.9 times more Vitamin B1, 10.8 times more Vitamin B2, 1.3 times more Vitamin B9 and 4.3 times more Vitamin E than Smooth Peanut Butter.
While Smooth Peanut Butter contains 3.6 times more Vitamin B3, 2.2 times more Vitamin B5 and 4 times more Vitamin B6 than Almonds.
Both Almonds as well as Smooth Peanut Butter have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 7 oz.
Comparing minerals per 7 ounces for Almonds vs Peanut Butter:
Almonds have 5 times more Calcium, 1.8 times more Copper, 1.7 times more Iron, 1.5 times more Magnesium, 1.6 times more Manganese, 1.4 times more Phosphorus and 1.2 times more Potassium than Smooth Peanut Butter.
While Smooth Peanut Butter contains 9.9 times more Selenium and 476 times more Sodium than Almonds.
Both Almonds and Smooth Peanut Butter have similar amounts of Zinc per 7 oz.
Comparison of macro-nutrients per 7 ounces:
Almonds have 2.2 times more Fiber than Smooth Peanut Butter.
While Smooth Peanut Butter contains 2.5 times more Saturated Fat, 13 times more Omega 3 and 1.5 times more Sugars than Almonds.
Both Almonds and Smooth Peanut Butter have similar amounts of Energy, Fat, Omega 6, Carbohydrate and Protein per 7 oz.
Both Almonds as well as Smooth Peanut Butter have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.