Comparing Nutrients in 14 ounces Peanut Butter VS Canned Carrots with Salt

Macros Ratio

	Protein	Fat	Carbs
Peanut Butter	14%	71%	15%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Peanut Butter	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	80.5% 2334kcal	3.42% 99kcal	2900kcal per day for Men 19-50 years
Fat	203% 197g	0.78% 0.75g	97g per day for Men 19-50 years
Saturated Fat	118% 37.8g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	9.67% 0.15g	2.73% 0.044g	1.6g per day for Men 19-50 years
Omega 6	263% 44.8g	1.84% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.2% 95g	17% 22g	130g per day for Men 19-50 years
Sugars	35.6% 25.8g	13.6% 9.84g	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	NA	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	% 16.3g	NA	g per day for Men 19-50 years
Sucrose	% 9.5g	NA	g per day for Men 19-50 years
Fiber	59.5% 22.6g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	155% 87g	4.54% 2.54g	56g per day for Men 19-50 years

Vitamins

	Peanut Butter	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	246% 2215μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35.4% 0.42mg	5.95% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32% 0.42mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	326% 52.2mg	13.7% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	82.6% 4.13mg	10.7% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	168% 2.2mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	34.7% 139μg	8.93% 35.7μg	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	12% 10.7mg	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	157% 23.6mg	19.6% 2.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	32.4% 39μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Peanut Butter	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	21.4% 214mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	252% 2.27mg	46% 0.41mg	0.9mg per day for Men 19-50 years
Fluoride	0.31% 12.3μg	NA	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	107% 8.57mg	31.8% 2.54mg	8mg per day for Men 19-50 years
Magnesium	169% 710mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	235% 5.4mg	77.7% 1.8mg	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	190% 1330mg	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	69% 2350mg	21% 710mg	3400mg per day for Men 19-50 years
Selenium	292% 160μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	126% 1889mg	64% 960mg	1500mg per day for Men 19-50 years
Zinc	96% 10.6mg	9.4% 1.03mg	11mg per day for Men 19-50 years
Water	0.17% 6.15g	9.97% 369g	3700g per day for Men 19-50 years

Nutrient Comparison: Peanut Butter VS Canned Carrots with Salt per 14 oz

Compare the macro and micronutrient content in 14 oz of Peanut Butter versus 14 oz of Canned Carrots with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Peanut Butter vs Canned Carrots with Salt:

• 14 ounces of Peanut Butter have 5.9 times more Vitamin B1, 3.5 times more Vitamin B2, 23.8 times more Vitamin B3, 7.7 times more Vitamin B5, 4.9 times more Vitamin B6, 3.9 times more Vitamin B9 and 8 times more Vitamin E than Canned Carrots with Salt.
• While 14 oz of Drained Canned Carrots with Salt contain more Vitamin A, more Vitamin C and more Vitamin K than Smooth Peanut Butter.
• 14 ounces of Peanut Butter have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• 14 ounces of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• Both Smooth Peanut Butter as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Peanut Butter vs Canned Carrots with Salt:

• 14 ounces of Peanut Butter have 2.2 times more Calcium, 5.5 times more Copper, 3.4 times more Iron, 22.4 times more Magnesium, 3 times more Manganese, 14 times more Phosphorus, 3.3 times more Potassium, 101 times more Selenium, 2 times more Sodium and 10.3 times more Zinc than Canned Carrots with Salt.
• While 14 oz of Drained Canned Carrots with Salt contain 60 times more Water than Smooth Peanut Butter.
• 14 ounces of Canned Carrots with Salt lack sufficient amounts of Magnesium and Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Peanut Butter have 23.5 times more Energy, 260.7 times more Fat, 264.4 times more Saturated Fat, 3.5 times more Omega 3, 142.8 times more Omega 6, 4.3 times more Carbohydrate, 2.6 times more Sugars, 3.8 times more Fiber and 34.3 times more Protein than Canned Carrots with Salt.
• 14 ounces of Canned Carrots with Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein