Comparing Nutrients in 14 ounces Peanut Butter VS Soymilk, chocolate, with added calcium, vitamins A and D

Macros Ratio

	Protein	Fat	Carbs
Peanut Butter	14%	71%	15%
Soymilk, chocolate, with added calcium, vitamins A and D	14%	22%	64%

Macro Nutrients

	Peanut Butter	Soymilk, chocolate, with added calcium, vitamins A and D	Recommended Dietary Allowance
Energy	80.5% 2334kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	203% 197g	6.26% 6.07g	97g per day for Men 19-50 years
Saturated Fat	118% 37.8g	2.98% 0.95g	32g per day for Men 19-50 years
Omega 3	9.67% 0.15g	18.6% 0.3g	1.6g per day for Men 19-50 years
Omega 6	263% 44.8g	13.6% 2.3g	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	30.4% 39.5g	130g per day for Men 19-50 years
Sugars	35.6% 25.8g	43% 31g	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	4.18% 1.6g	38g per day for Men 19-50 years
Protein	155% 87g	16% 8.97g	56g per day for Men 19-50 years

Vitamins

	Peanut Butter	Soymilk, chocolate, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	0% 0μg	31% 278μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35.4% 0.42mg	7.28% 0.087mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32% 0.42mg	80% 1.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	326% 52.2mg	12.7% 2.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	82.6% 4.13mg	7.06% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	168% 2.2mg	23.5% 0.31mg	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	11% 43.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	116% 2.78μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	7.5% 6.75mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	26.5% 159IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	157% 23.6mg	2.9% 0.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	9.92% 12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Peanut Butter	Soymilk, chocolate, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	21.4% 214mg	50% 500mg	1000mg per day for Men 19-50 years
Copper	252% 2.27mg	91% 0.82mg	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	24% 1.9mg	8mg per day for Men 19-50 years
Magnesium	169% 710mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	235% 5.4mg	NA	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	29% 202mg	700mg per day for Men 19-50 years
Potassium	69% 2350mg	16.7% 568mg	3400mg per day for Men 19-50 years
Selenium	292% 160μg	34.6% 19μg	55μg per day for Men 19-50 years
Sodium	126% 1889mg	14% 210mg	1500mg per day for Men 19-50 years
Zinc	96% 10.6mg	12.3% 1.35mg	11mg per day for Men 19-50 years
Water	0.17% 6.15g	9.2% 340g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Peanut Butter vs Soymilk, chocolate, with added calcium, vitamins A and D:

• Smooth Peanut Butter has 4.9 times more Vitamin B1, 25.7 times more Vitamin B3, 11.7 times more Vitamin B5, 7.2 times more Vitamin B6, 3.2 times more Vitamin B9 and 54 times more Vitamin E than Soymilk, chocolate, with added calcium, vitamins A and D.
• While Soymilk, chocolate, with added calcium, vitamins A and D contain more Vitamin A, 2.5 times more Vitamin B2, more Vitamin B12, more Vitamin C, more Vitamin D and more Vitamin K than Smooth Peanut Butter.

Comparing minerals per 14 ounces for Peanut Butter vs Soymilk, chocolate, with added calcium, vitamins A and D:

• Smooth Peanut Butter has 2.8 times more Copper, 4.5 times more Iron, 11.9 times more Magnesium, 6.6 times more Phosphorus, 4.1 times more Potassium, 8.4 times more Selenium, 9 times more Sodium and 7.9 times more Zinc than Soymilk, chocolate, with added calcium, vitamins A and D.
• While Soymilk, chocolate, with added calcium, vitamins A and D contain 2.3 times more Calcium and 55.2 times more Water than Smooth Peanut Butter.

Comparison of macro-nutrients per 14 ounces:

• Smooth Peanut Butter has 9.3 times more Energy, 32.4 times more Fat, 39.7 times more Saturated Fat, 19.3 times more Omega 6, 2.4 times more Carbohydrate, 14.3 times more Fiber and 9.7 times more Protein than Soymilk, chocolate, with added calcium, vitamins A and D.
• While Soymilk, chocolate, with added calcium, vitamins A and D contain 1.9 times more Omega 3 than Smooth Peanut Butter.
• Both Smooth Peanut Butter and Soymilk, chocolate, with added calcium, vitamins A and D have similar amounts of Sugars per 14 oz.
• Both Smooth Peanut Butter as well as Soymilk, chocolate, with added calcium, vitamins A and D have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.