Comparing Nutrients in 14 ounces Low Fat Peanut Butter VS Canned Carrots with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Low Fat Peanut Butter	19%	55%	26%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Low Fat Peanut Butter	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	71% 2064kcal	3.15% 91kcal	2900kcal per day for Men 19-50 years
Fat	139% 135g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	71.4% 23g	0.31% 0.099g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	213% 36.2g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	109% 141g	16.4% 21.3g	130g per day for Men 19-50 years
Sugars	51% 37g	13.5% 9.76g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	54.3% 20.6g	19% 7.14g	38g per day for Men 19-50 years
Protein	184% 103g	4.1% 2.3g	56g per day for Men 19-50 years

Vitamins

	Low Fat Peanut Butter	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	270% 2433μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	89.3% 1.07mg	6.3% 0.075mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	8.24% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	362% 58mg	10.4% 1.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	85% 4.25mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	95% 1.23mg	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	59.5% 238μg	7.94% 31.8μg	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	8.8% 7.94mg	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	239% 36mg	19.3% 2.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2% 2.4μg	32.4% 39μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Low Fat Peanut Butter	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	14% 139mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	256% 2.3mg	45.4% 0.41mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	94% 7.54mg	25.8% 2.06mg	8mg per day for Men 19-50 years
Magnesium	161% 675mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	255% 5.85mg	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	209% 1465mg	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	78% 2655mg	20% 687mg	3400mg per day for Men 19-50 years
Selenium	54% 29.8μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	143% 2143mg	63.5% 953mg	1500mg per day for Men 19-50 years
Zinc	101% 11mg	10.5% 1.15mg	11mg per day for Men 19-50 years
Water	0.13% 4.76g	9.97% 369g	3700g per day for Men 19-50 years

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

• Reduced Fat Peanut Butter has 14.2 times more Vitamin B1, 2.2 times more Vitamin B2, 34.7 times more Vitamin B3, 7.7 times more Vitamin B5, 2.8 times more Vitamin B6, 7.5 times more Vitamin B9 and 12.4 times more Vitamin E than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain more Vitamin A, more Vitamin C and 16.3 times more Vitamin K than Reduced Fat Peanut Butter.
• Both Reduced Fat Peanut Butter as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Low Fat Peanut Butter vs Canned Carrots with Liquids and Salt:

• Reduced Fat Peanut Butter has 5.6 times more Copper, 3.7 times more Iron, 18.9 times more Magnesium, 3.3 times more Manganese, 18.5 times more Phosphorus, 3.9 times more Potassium, 18.8 times more Selenium, 2.3 times more Sodium and 9.7 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 77.5 times more Water than Reduced Fat Peanut Butter.
• Both Reduced Fat Peanut Butter and Canned Carrots Solids and Liquids with Salt have similar amounts of Calcium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Reduced Fat Peanut Butter has 22.6 times more Energy, 242.9 times more Fat, 230.4 times more Saturated Fat, 6.5 times more Omega 3, 163 times more Omega 6, 6.6 times more Carbohydrate, 3.8 times more Sugars, 2.9 times more Fiber and 44.7 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Reduced Fat Peanut Butter as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.