Comparing Nutrients in 1 pound Peanut Butter VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Peanut Butter	14%	71%	15%
Carrots	8%	5%	87%

Macro Nutrients

	Peanut Butter	Carrots	Recommended Dietary Allowance
Energy	92% 2667kcal	6.4% 186kcal	2900kcal per day for Men 19-50 years
Fat	232% 225g	1.12% 1.1g	97g per day for Men 19-50 years
Saturated Fat	135% 43g	0.45% 0.15g	32g per day for Men 19-50 years
Omega 3	11% 0.18g	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	301% 51g	2.67% 0.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83.7% 109g	33.4% 43.5g	130g per day for Men 19-50 years
Sugars	40.7% 29.5g	29.7% 21.5g	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	3.44% 2.5g	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	% 18.6g	% 2.68g	g per day for Men 19-50 years
Sucrose	% 11g	% 16.3g	g per day for Men 19-50 years
Fiber	68% 26g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	178% 99g	7.53% 4.2g	56g per day for Men 19-50 years

Vitamins

	Peanut Butter	Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	421% 3787μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40.4% 0.49mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36.6% 0.48mg	20.2% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	373% 59.7mg	28% 4.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	94% 4.7mg	24.8% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	192% 2.5mg	48% 0.63mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	33.6% 10μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	39.7% 159μg	21.5% 86μg	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	29.7% 26.8mg	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	180% 27mg	20% 3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	50% 60μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Peanut Butter	Carrots	Recommended Dietary Allowance
Calcium	24.5% 245mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	288% 2.6mg	22.7% 0.2mg	0.9mg per day for Men 19-50 years
Fluoride	0.35% 14μg	0.36% 14.5μg	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	122% 9.8mg	17% 1.36mg	8mg per day for Men 19-50 years
Magnesium	193% 812mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	268% 6.17mg	28.2% 0.65mg	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	217% 1520mg	22.7% 159mg	700mg per day for Men 19-50 years
Potassium	79% 2685mg	42.7% 1451mg	3400mg per day for Men 19-50 years
Selenium	333% 183μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	144% 2159mg	21% 313mg	1500mg per day for Men 19-50 years
Zinc	110% 12mg	9.9% 1.1mg	11mg per day for Men 19-50 years
Water	0.19% 7.03g	11% 400g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Peanut Butter vs Carrots:

• Smooth Peanut Butter has 1.6 times more Vitamin B1, 1.8 times more Vitamin B2, 13.4 times more Vitamin B3, 3.8 times more Vitamin B5, 4 times more Vitamin B6, 1.8 times more Vitamin B9 and 9 times more Vitamin E than Raw Carrots.
• While Raw Carrots contain more Vitamin A, more Vitamin C and more Vitamin K than Smooth Peanut Butter.
• Both Smooth Peanut Butter as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Peanut Butter vs Carrots:

• Smooth Peanut Butter has 1.6 times more Calcium, 12.7 times more Copper, 7.2 times more Iron, 14.9 times more Magnesium, 9.5 times more Manganese, 9.6 times more Phosphorus, 1.9 times more Potassium, 404 times more Selenium, 6.9 times more Sodium and 11.1 times more Zinc than Raw Carrots.
• While Raw Carrots contain 57 times more Water than Smooth Peanut Butter.
• Both Smooth Peanut Butter as well as Raw Carrots have insufficient amounts of Fluoride in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Smooth Peanut Butter has 14.3 times more Energy, 206.4 times more Fat, 297.5 times more Saturated Fat, 19.5 times more Omega 3, 112.8 times more Omega 6, 2.5 times more Carbohydrate, 1.4 times more Sugars, 2 times more Fiber and 23.6 times more Protein than Raw Carrots.
• Both Smooth Peanut Butter as well as Raw Carrots have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.