Comparing Nutrients in 1 kilogram 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	224% 6500kcal	179% 5200kcal	2900kcal per day for Men 19-50 years
Fat	566% 549g	351% 340g	97g per day for Men 19-50 years
Saturated Fat	319% 102g	180% 57.6g	32g per day for Men 19-50 years
Omega 3	57% 0.91g	32.5% 0.52g	1.6g per day for Men 19-50 years
Omega 6	951% 162g	537% 91g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	109% 142g	274% 357g	130g per day for Men 19-50 years
Sugars	87.6% 63.5g	128% 93g	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	205% 78g	137% 52g	38g per day for Men 19-50 years
Protein	443% 248g	463% 259g	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	97% 1.16mg	225% 2.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	94% 1.22mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1024% 164mg	913% 146mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	246% 12.3mg	214% 10.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	362% 4.7mg	238% 3.1mg	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	360% 1440μg	150% 600μg	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	537% 80.6mg	603% 90mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5% 6μg	5% 6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Peanut Spread	Low Fat Peanut Butter	Recommended Dietary Allowance
Calcium	72% 720mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	844% 7.6mg	644% 5.8mg	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	355% 28.4mg	238% 19mg	8mg per day for Men 19-50 years
Magnesium	390% 1640mg	405% 1700mg	420mg per day for Men 19-50 years
Manganese	860% 19.8mg	641% 14.8mg	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	500% 3500mg	527% 3690mg	700mg per day for Men 19-50 years
Potassium	241% 8180mg	197% 6690mg	3400mg per day for Men 19-50 years
Selenium	165% 91μg	136% 75μg	55μg per day for Men 19-50 years
Sodium	195% 2920mg	360% 5400mg	1500mg per day for Men 19-50 years
Zinc	319% 35mg	255% 28mg	11mg per day for Men 19-50 years
Water	0.52% 19.3g	0.32% 12g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram 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 1 kg.
• 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 1 kg.

Comparing minerals per 1 kilogram 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 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• 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 1 kg.
• Both Low Sugar Peanut Spread as well as Reduced Fat Peanut Butter have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.