Comparing Nutrients in 14 ounces Chunk Style Peanut Butter VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Chunk Style Peanut Butter	15%	71%	14%
Carrots	8%	5%	87%

Macro Nutrients

	Chunk Style Peanut Butter	Carrots	Recommended Dietary Allowance
Energy	80.6% 2338kcal	5.6% 163kcal	2900kcal per day for Men 19-50 years
Fat	204% 198g	0.98% 0.95g	97g per day for Men 19-50 years
Saturated Fat	94% 30g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	19.3% 0.31g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	323% 55g	2.33% 0.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	66% 85.6g	29.2% 38g	130g per day for Men 19-50 years
Sugars	46% 33.4g	26% 19g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0% 0g	3% 2.2g	72.5g per day for Men 19-50 years	≤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]
Glucose	% 16.7g	% 2.34g	g per day for Men 19-50 years
Sucrose	% 16.6g	% 14.2g	g per day for Men 19-50 years
Fiber	83.6% 31.8g	29.2% 11g	38g per day for Men 19-50 years
Protein	171% 95g	6.6% 3.7g	56g per day for Men 19-50 years

Vitamins

	Chunk Style Peanut Butter	Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	368% 3314μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35% 0.42mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34% 0.44mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	340% 54.4mg	24.4% 3.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89% 4.45mg	21.7% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	128% 1.66mg	42% 0.55mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	29.4% 8.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	91% 365μg	19% 75.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	26% 23.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	167% 25mg	17.5% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.65% 2μg	43.7% 52.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chunk Style Peanut Butter	Carrots	Recommended Dietary Allowance
Calcium	18% 179mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	255% 2.3mg	20% 0.18mg	0.9mg per day for Men 19-50 years
Fluoride	0.31% 12.3μg	0.32% 12.7μg	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	94% 7.54mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	151% 635mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	311% 7.14mg	24.7% 0.57mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	181% 1266mg	20% 139mg	700mg per day for Men 19-50 years
Potassium	87% 2957mg	37.4% 1270mg	3400mg per day for Men 19-50 years
Selenium	59% 32.5μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	4.5% 67.5mg	18.3% 274mg	1500mg per day for Men 19-50 years
Zinc	101% 11mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	0.12% 4.52g	9.47% 350g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Chunk Style Peanut Butter vs Carrots:

• Chunk Style Peanut Butter has 1.6 times more Vitamin B1, 1.9 times more Vitamin B2, 13.9 times more Vitamin B3, 4.1 times more Vitamin B5, 3 times more Vitamin B6, 4.8 times more Vitamin B9 and 9.5 times more Vitamin E than Raw Carrots.
• While Raw Carrots contain more Vitamin A, more Vitamin C and 26.4 times more Vitamin K than Chunk Style Peanut Butter.
• Both Chunk Style Peanut Butter as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Chunk Style Peanut Butter vs Carrots:

• Chunk Style Peanut Butter has 1.4 times more Calcium, 12.8 times more Copper, 6.3 times more Iron, 13.3 times more Magnesium, 12.6 times more Manganese, 9.1 times more Phosphorus, 2.3 times more Potassium, 82 times more Selenium and 11.6 times more Zinc than Raw Carrots.
• While Raw Carrots contain 4.1 times more Sodium and 77.4 times more Water than Chunk Style Peanut Butter.
• Both Chunk Style Peanut Butter as well as Raw Carrots have insufficient amounts of Fluoride in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Chunk Style Peanut Butter has 14.4 times more Energy, 208.1 times more Fat, 237.7 times more Saturated Fat, 39 times more Omega 3, 138.5 times more Omega 6, 2.3 times more Carbohydrate, 1.8 times more Sugars, 2.9 times more Fiber and 25.9 times more Protein than Raw Carrots.
• Both Chunk Style Peanut Butter as well as Raw Carrots have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.