Comparing Nutrients in 1 kilogram 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	179% 5200kcal	7.93% 230kcal	2900kcal per day for Men 19-50 years
Fat	351% 340g	1.44% 1.4g	97g per day for Men 19-50 years
Saturated Fat	180% 57.6g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	32.5% 0.52g	5% 0.08g	1.6g per day for Men 19-50 years
Omega 6	537% 91g	3.3% 0.56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	274% 357g	41.3% 53.7g	130g per day for Men 19-50 years
Sugars	128% 93g	34% 24.6g	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	137% 52g	47.4% 18g	38g per day for Men 19-50 years
Protein	463% 259g	10.4% 5.8g	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	681% 6130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	225% 2.7mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	20.8% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	913% 146mg	26.3% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	214% 10.7mg	27.8% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	238% 3.1mg	86% 1.12mg	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	150% 600μg	20% 80μg	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	22.2% 20mg	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	603% 90mg	48.7% 7.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5% 6μg	81.7% 98μg	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	35% 350mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	644% 5.8mg	114% 1.03mg	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	238% 19mg	65% 5.2mg	8mg per day for Men 19-50 years
Magnesium	405% 1700mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	641% 14.8mg	196% 4.5mg	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	527% 3690mg	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	197% 6690mg	51% 1730mg	3400mg per day for Men 19-50 years
Selenium	136% 75μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	360% 5400mg	160% 2400mg	1500mg per day for Men 19-50 years
Zinc	255% 28mg	26.4% 2.9mg	11mg per day for Men 19-50 years
Water	0.32% 12g	25% 930g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram 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 1 kg.

Comparing minerals per 1 kilogram 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 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• 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 1 kg.