Almonds vs Peanut butter and jelly
In short
One serving each: 170 calories in almonds (1 oz, 28.4 g), 69 calories in peanut butter and jelly (1 tablespoon, 16 g). Most of the calories in almonds come from fat.
More in almonds: vitamin E (9.3×), copper (9×), riboflavin (19×), magnesium (5.7×) and 7 more. Everything else is within 4% of a day's needs.
Calories, and where they come from
1 oz (28.4 g) · 5.9 g protein · 6 g carbs (1.4 g sugars) · 14.9 g fat
1 tablespoon (16 g) · 1.8 g protein · 7.4 g carbs (4.9 g sugars) · 4.1 g fat
Share of the calories fromproteincarbsfat
Where they differ
Bar length is the share of a day's needs (FDA Daily Value) in one serving of each. Every row uses the same scale, so a short difference in length is a small difference. Color says which food, never which is better.
- Vitamin E6.8 mg · 0.73 mg45%5%
- Copper0.31 mg · 0.035 mg35%4%
- Riboflavin (B2)0.34 mg · 0.017 mg26%1%
- Magnesium79.1 mg · 13.9 mg19%3%
- Total fat14.9 g · 4.1 g19%5%
- Fiber3.1 g · 0.48 g11%2%
- Phosphorus134 mg · 27.2 mg11%2%
- Protein5.9 g · 1.8 g12%4%
- Zinc0.94 mg · 0.2 mg9%2%
- Calcium76 mg · 4.5 mg6%<1%
- Iron1.1 mg · 0.15 mg6%1%
Where they are alike
Less than 4% of a day apart, in one serving of each.
- Saturated fatlimit1.2 g · 0.83 g6%·4%
- Cholesterollimit0 mg · 0 mg0%·0%
- Carbohydrates6 g · 7.4 g2%·3%
- Sodiumlimit0.85 mg · 36.5 mg<1%·2%
- Potassium202 mg · 49 mg4%·1%
- Selenium0.57 µg · 0.35 µg1%·1%
- Vitamin A0 µg · 0 µg0%·0%
- Vitamin C0 mg · 0.064 mg0%·<1%
- Vitamin D0 µg · 0 µg0%·0%
- Vitamin K0 µg · 0.048 µg0%·<1%
- Thiamin (B1)0.022 mg · 0.012 mg2%·1%
- Niacin (B3)1 mg · 1.1 mg6%·7%
- Vitamin B60.039 mg · 0.037 mg2%·2%
- Folate15.6 µg · 7 µg4%·2%
- Vitamin B120 µg · 0 µg0%·0%
- Choline14.8 mg · 5.9 mg3%·1%
From USDA FoodData Central: Almonds (Survey (FNDDS) 2707485), Peanut butter and jelly (Survey (FNDDS) 2707543). Daily Values are the FDA's for adults and children 4 years and older. Missing values are never shown as zero. For exploring the data, not dietary advice.