Comparing Nutrients in 14 ounces Peanut Spread VS Low Fat Peanut Butter

Macros Ratio

	Protein	Fat	Carbs
Peanut Spread	15%	76%	9%
Low Fat Peanut Butter	19%	55%	26%

Macro Nutrients

	Peanut Spread	Low Fat Peanut Butter	Recommended Dietary Allowance
Energy	89% 2580kcal	71% 2064kcal	2900kcal per day for Men 19-50 years
Fat	225% 218g	139% 135g	97g per day for Men 19-50 years
Saturated Fat	127% 40.6g	71.4% 23g	32g per day for Men 19-50 years
Omega 3	22.6% 0.36g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	378% 64g	213% 36.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	43.4% 56.5g	109% 141g	130g per day for Men 19-50 years
Sugars	34.8% 25.2g	51% 37g	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	81.5% 31g	54.3% 20.6g	38g per day for Men 19-50 years
Protein	176% 98g	184% 103g	56g per day for Men 19-50 years

Vitamins

	Peanut Spread	Low Fat Peanut Butter	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38.4% 0.46mg	89.3% 1.07mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.2% 0.48mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	406% 65mg	362% 58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	98% 4.9mg	85% 4.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	144% 1.87mg	95% 1.23mg	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	143% 572μg	59.5% 238μg	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	0% 0mg	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	213% 32mg	239% 36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2% 2.4μg	2% 2.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Peanut Spread	Low Fat Peanut Butter	Recommended Dietary Allowance
Calcium	28.6% 286mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	335% 3mg	256% 2.3mg	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	141% 11.3mg	94% 7.54mg	8mg per day for Men 19-50 years
Magnesium	155% 651mg	161% 675mg	420mg per day for Men 19-50 years
Manganese	342% 7.85mg	255% 5.85mg	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	198% 1389mg	209% 1465mg	700mg per day for Men 19-50 years
Potassium	95% 3247mg	78% 2655mg	3400mg per day for Men 19-50 years
Selenium	65.7% 36μg	54% 29.8μg	55μg per day for Men 19-50 years
Sodium	77.3% 1159mg	143% 2143mg	1500mg per day for Men 19-50 years
Zinc	127% 14mg	101% 11mg	11mg per day for Men 19-50 years
Water	0.21% 7.66g	0.13% 4.76g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Peanut Spread vs Low Fat Peanut Butter:

• Low Sugar Peanut Spread has 2 times more Vitamin B2, 1.5 times more Vitamin B6 and 2.4 times more Vitamin B9 than Reduced Fat Peanut Butter.
• While Reduced Fat Peanut Butter contains 2.3 times more Vitamin B1 than Low Sugar Peanut Spread.
• Both Low Sugar Peanut Spread and Reduced Fat Peanut Butter have similar amounts of Vitamin B3, Vitamin B5 and Vitamin E per 14 oz.
• Both Low Sugar Peanut Spread as well as Reduced Fat Peanut Butter have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 14 oz.

Comparing minerals per 14 ounces for Peanut Spread vs Low Fat Peanut Butter:

• Low Sugar Peanut Spread has 2.1 times more Calcium, 1.3 times more Copper, 1.5 times more Iron, 1.3 times more Manganese, 1.2 times more Potassium, 1.2 times more Selenium and 1.3 times more Zinc than Reduced Fat Peanut Butter.
• While Reduced Fat Peanut Butter contains 1.8 times more Sodium than Low Sugar Peanut Spread.
• Both Low Sugar Peanut Spread and Reduced Fat Peanut Butter have similar amounts of Magnesium and Phosphorus per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Low Sugar Peanut Spread has 1.3 times more Energy, 1.6 times more Fat, 1.8 times more Saturated Fat, 1.8 times more Omega 3, 1.8 times more Omega 6 and 1.5 times more Fiber than Reduced Fat Peanut Butter.
• While Reduced Fat Peanut Butter contains 2.5 times more Carbohydrate and 1.5 times more Sugars than Low Sugar Peanut Spread.
• Both Low Sugar Peanut Spread and Reduced Fat Peanut Butter have similar amounts of Protein per 14 oz.
• Both Low Sugar Peanut Spread as well as Reduced Fat Peanut Butter have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.