Nutrition Comparison Tool

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Peanut Butter (Smooth)
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Almond Butter
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Comparison Bar Charts

Calorie Comparison


2000 calories = Full Bar. (~ = missing data)
  • Peanut Butter (Smooth) 2 tbsp (x1) 9% DV 188 calories
  • Almond Butter 1 tbsp (x2) 10% DV 196 calories

Fat Comparison


65g = Full Bar. (~ = missing data)
  • Peanut Butter (Smooth) 2 tbsp (x1) 20% DV 15.9g
  • Almond Butter 1 tbsp (x2) 23% DV 17.8g

Carbohydrate Comparison


300g = Full Bar. (~ = missing data)
  • Peanut Butter (Smooth) 2 tbsp (x1) 3% DV 7.7g
  • Almond Butter 1 tbsp (x2) 2% DV 6g

Protein Comparison


50g = Full Bar. (~ = missing data)
  • Peanut Butter (Smooth) 2 tbsp (x1) 14% DV 7g
  • Almond Butter 1 tbsp (x2) 13% DV 6.7g

Cholesterol Comparison


300mg = Full Bar. (~ = missing data)
  • Peanut Butter (Smooth) 2 tbsp (x1) 0% DV 0mg
  • Almond Butter 1 tbsp (x2) 0% DV 0mg

Fiber Comparison


25g = Full Bar. (~ = missing data)
  • Peanut Butter (Smooth) 2 tbsp (x1) 7% DV 1.8g
  • Almond Butter 1 tbsp (x2) 12% DV 3.3g

Sugar Comparison


50g = Full Bar. (~ = missing data)
  • Peanut Butter (Smooth) 2 tbsp (x1) 4% DV 2.1g
  • Almond Butter 1 tbsp (x2) 3% DV 1.4g

Iron Comparison


18mg = Full Bar. (~ = missing data)
  • Peanut Butter (Smooth) 2 tbsp (x1) 4% DV 0.7mg
  • Almond Butter 1 tbsp (x2) 6% DV 1.1mg

Calcium Comparison


1300mg = Full Bar. (~ = missing data)
  • Peanut Butter (Smooth) 2 tbsp (x1) 1% DV 17.3mg
  • Almond Butter 1 tbsp (x2) 9% DV 111mg

Potassium Comparison


4700mg = Full Bar. (~ = missing data)
  • Peanut Butter (Smooth) 2 tbsp (x1) 4% DV 189.4mg
  • Almond Butter 1 tbsp (x2) 5% DV 239.4mg
Comparison Table

Table Legend

  1. Peanut Butter (Smooth)
  2. Almond Butter
~ = missing data
  Macronutrients
Food # 1 2
Weight (g) 32 32
Calories
(%DV)		 188
(9%)		 196
(10%)
Fat (g)
(%DV)		 15.9
(20%)		 17.8
(23%)
Protein (g)
(%DV)		 7
(14%)		 6.7
(13%)
Carbohydrate (g)
(%DV)		 7.7
(3%)		 6
(2%)
Sugars (g)
(%DV)		 2.1
(4%)		 1.4
(3%)
Fiber (g)
(%DV)		 1.8
(7%)		 3.3
(12%)
Cholesterol (mg)
(%DV)		 0
(0%)		 0
(0%)
Saturated Fats (g)
(%DV)		 3
(15%)		 1.3
(7%)
Net-Carbs (g) 5.8
2.7
Trans Fatty Acids (g) 0
~
  Minerals
Food # 1 2
Weight (g) 32 32
Calcium (mg)
(%DV)		 17.3
(1%)		 111
(9%)
Iron, Fe (mg)
(%DV)		 0.7
(4%)		 1.1
(6%)
Potassium, K (mg)
(%DV)		 189.4
(4%)		 239.4
(5%)
Magnesium (mg)
(%DV)		 57.3
(14%)		 89.3
(21%)
Phosphorus, P (mg)
(%DV)		 107.2
(9%)		 162.6
(13%)
Sodium (mg)
(%DV)		 152.3
(7%)		 2.2
(0%)
Zinc, Zn (mg)
(%DV)		 0.9
(8%)		 1.1
(10%)
Copper, Cu (mg)
(%DV)		 0.2
(20%)		 0.3
(33%)
Manganese (mg)
(%DV)		 0.4
(19%)		 0.7
(30%)
Selenium, Se (mcg)
(%DV)		 12.9
(24%)		 0.8
(1%)
Fluoride, F (mcg)
(%AI)		 1
(0%)		 ~
(~%)
Molybdenum (mcg) ~
~
Iodine, I (mcg) ~
~
Chlorine (mg) ~
~
Chromium (mcg) ~
~
  Vitamins
Food # 1 2
Weight (g) 32 32
Vitamin A, RAE (mcg)
(%DV)		 0
(0%)		 0
(0%)
Vitamin C (mg)
(%DV)		 0
(0%)		 0
(0%)
Thiamin (B1) (mg)
(%DV)		 0
(3%)		 0
(1%)
Riboflavin (B2) (mg)
(%DV)		 0
(3%)		 0.3
(23%)
Niacin (B3) (mg)
(%DV)		 4.2
(26%)		 1
(6%)
Vitamin B5 (PA) (mg)
(%DV)		 0.3
(7%)		 0.1
(2%)
Vitamin B6 (mg)
(%DV)		 0.2
(10%)		 0
(2%)
Biotin (mcg) ~
~
Folate (B9) (mcg)
(%DV)		 11.2
(3%)		 17
(4%)
Folic acid (mcg)
(%)		 0
(0%)		 0
(0%)
Food Folate (mcg)
(%)		 11.2
(3%)		 17
(4%)
Folate DFE (mcg)
(%)		 11.2
(3%)		 17
(4%)
Choline (mg)
(%DV)		 21
(4%)		 16.7
(3%)
Vitamin B12 (mcg)
(%DV)		 0
(0%)		 0
(0%)
Retinol (mcg) 0
0
Carotene, beta (mcg)
(%RDA)		 0
(0%)		 0.3
(0%)
Carotene, alpha (mcg)
(%RDA)		 0
(0%)		 0
(0%)
Cryptoxanthin, beta (mcg)
(%RDA)		 0
(0%)		 0
(0%)
Vitamin A, IU (IU)
(%DV)		 0
(0%)		 0.3
(0%)
Lycopene (mcg) 0
0
Lut + Zeaxanthin (mcg) 0
0.3
Vitamin E (mg)
(%DV)		 1.9
(13%)		 7.7
(52%)
Vitamin D (mcg)
(%DV)		 0
(0%)		 0
(0%)
Vitamin D2 (mcg) ~
~
Vitamin D3 (mcg) ~
~
Vitamin D (IU)
(%DV)		 0
(0%)		 0
(0%)
Vitamin K (mcg)
(%DV)		 0
(0%)		 0
(0%)
Vitamin K1 (mcg) 0
~
Menaquinone-4 (mcg) ~
~
  Other
Food # 1 2
Weight (g) 32 32
Water (g) 0.5
0.5
Ash (g) 1
1
Alcohol (g) 0
0
Caffeine (mg) 0
~
Theobromine (mg) 0
~
PRAL score 1.68
0.46
  Carbohydrates
Food # 1 2
Weight (g) 32 32
Soluble Fiber (g) ~
~
Insoluble Fiber (g) ~
~
Added Sugar (g)
(%DV)		 ~
(~%)		 ~
(~%)
Sucrose (g) 0.8
1.4
Glucose (Dextrose) (g) 1.3
0
Fructose (g) 0
0
Lactose (g) 0
0
Maltose (g) 0
0
Galactose (g) 0
~
Starch (g) 1.5
0
Carbohydrate, other (g) ~
~
Total sugar alcohols (g) ~
~
  Fats
Food # 1 2
Weight (g) 32 32
Monounsaturated Fats (mg) 6632
10382
Polyunsaturated Fats (mg) 3626
4356
Omega 3s (mg)
(%AI)		 4
(0%)		 2
(0%)
Omega 6s (mg)
(%AI)		 3610
(21%)		 4354
(26%)
Omega 3 to Omega 6 Ratio 0
0
Omega 6 to Omega 3 Ratio 940
1943.57
18:3 n-3 c,c,c (ALA) (mg) ~
~
20:5 n-3 (EPA) (mg) 4
~
22:5 n-3 (DPA) (mg) 0
~
22:6 n-3 (DHA) (mg) 0
~
Trans-Polyenoic Fats (mg) ~
~
Stigmasterol (mg) ~
0.96
Campesterol (mg) ~
1.92
Beta-sitosterol (mg) ~
41.9
Phytosterols (mg) ~
44.48
4:0 (mg) 0
~
6:0 (mg) 0
~
8:0 (mg) 4
0
10:0 (mg) 0
0
12:0 (mg) 0
0
13:0 (mg) ~
~
14:0 (mg) 4
2
15:0 (mg) 0
0
16:0 (mg) 1446
1021
17:0 (mg) 13
2
18:0 (mg) 593
300
20:0 (mg) 196
2
22:0 (mg) 554
0
24:0 (mg) 236
~
14:1 (mg) 0
0
15:1 (mg) 0
0
16:1 undifferentiated (mg) 17
79
16:1 c (mg) ~
~
17:1 (mg) 0
11
18:1 undifferentiated (mg) 6362
10286
18:1 c (mg) ~
~
18:1-11 t (18:1t n-7) (mg) ~
~
20:1 (mg) 218
6
22:1 undifferentiated (mg) 36
~
22:1 c (mg) ~
~
24:1 c (mg) ~
~
18:2 undiff (mg) 3610
4354
18:2 n-6 c,c (mg) ~
~
18:2 CLAs (mg) ~
~
18:2 i (mg) ~
~
18:3 undiff (mg) 12
2
18:3 n-6 c,c,c (mg) ~
~
18:3i (mg) ~
~
18:4 (mg) 0
~
20:2 n-6 c,c (mg) 0
0
20:3 undifferentiated (mg) 0
0
20:3 n-3 (mg) ~
~
20:3 n-6 (mg) ~
~
20:4 undifferentiated (mg) 0
0
20:4 n-6 (mg) ~
~
21:5 (mg) ~
~
22:4 (mg) ~
~
Trans-Monoenoic Fats (mg) ~
~
16:1 t (mg) ~
~
18:1 t (mg) ~
~
22:1 t (mg) ~
~
18:2 t not further def. (mg) ~
~
18:2 t,t (mg) ~
~
  Amino Acids
Food # 1 2
Weight (g) 32 32
Betaine (mg) 0
~
Tryptophan (mg)
(%RDI)		 73
(26%)		 51
(18%)
Threonine (mg)
(%RDI)		 166
(16%)		 178
(17%)
Isoleucine (mg)
(%RDI)		 195
(14%)		 260
(19%)
Leucine (mg)
(%RDI)		 489
(18%)		 475
(17%)
Lysine (mg)
(%RDI)		 215
(10%)		 196
(9%)
Methionine (mg)
(%RDI)		 84
(12%)		 39
(5%)
Cystine (mg)
(%RDI)		 72
(25%)		 77
(27%)
Phenylalanine (mg)
(%RDI)		 380
(43%)		 368
(42%)
Tyrosine (mg)
(%RDI)		 262
(30%)		 190
(22%)
Valine (mg)
(%RDI)		 247
(14%)		 300
(16%)
Arginine (mg) 875
762
Histidine (mg)
(%RDI)		 176
(25%)		 176
(25%)
Alanine (mg) 290
317
Aspartic acid (mg) 965
767
Glutamic acid (mg) 1609
1892
Glycine (mg) 454
471
Proline (mg) 445
293
Serine (mg) 468
296
Hydroxyproline (mg) ~
~
Data Source
Peanut Butter (Smooth)
USDA Food Data Central Standard Release (Common)
Almond Butter
USDA Food Data Central Standard Release (Common)
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