Comparing Nutrients in 1 pound Peanut Butter VS Soymilk, chocolate, with added calcium, vitamins A and D

Macros Ratio

	Protein	Fat	Carbs
Peanut Butter	14%	71%	15%
Soymilk, chocolate, with added calcium, vitamins A and D	14%	22%	64%

Macro Nutrients

	Peanut Butter	Soymilk, chocolate, with added calcium, vitamins A and D	Recommended Dietary Allowance
Energy	92% 2667kcal	9.85% 286kcal	2900kcal per day for Men 19-50 years
Fat	232% 225g	7.15% 6.94g	97g per day for Men 19-50 years
Saturated Fat	135% 43g	3.4% 1.1g	32g per day for Men 19-50 years
Omega 3	11% 0.18g	21.3% 0.34g	1.6g per day for Men 19-50 years
Omega 6	301% 51g	15.6% 2.65g	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	34.7% 45g	130g per day for Men 19-50 years
Sugars	40.7% 29.5g	49% 35.7g	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	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	% 18.6g	NA	g per day for Men 19-50 years
Sucrose	% 11g	NA	g per day for Men 19-50 years
Fiber	68% 26g	4.77% 1.8g	38g per day for Men 19-50 years
Protein	178% 99g	18.3% 10.3g	56g per day for Men 19-50 years

Vitamins

	Peanut Butter	Soymilk, chocolate, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	0% 0μg	35.3% 318μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40.4% 0.49mg	8.3% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36.6% 0.48mg	91% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	373% 59.7mg	14.5% 2.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	94% 4.7mg	8.07% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	192% 2.5mg	27% 0.35mg	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	39.7% 159μg	12.5% 50μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	132% 3.18μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	8.57% 7.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	30.2% 181IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	180% 27mg	3.33% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	11.3% 13.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Peanut Butter	Soymilk, chocolate, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	24.5% 245mg	57% 572mg	1000mg per day for Men 19-50 years
Copper	288% 2.6mg	104% 0.93mg	0.9mg per day for Men 19-50 years
Fluoride	0.35% 14μg	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	122% 9.8mg	27.2% 2.18mg	8mg per day for Men 19-50 years
Magnesium	193% 812mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	268% 6.17mg	NA	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	33% 231mg	700mg per day for Men 19-50 years
Potassium	79% 2685mg	19% 649mg	3400mg per day for Men 19-50 years
Selenium	333% 183μg	39.6% 21.8μg	55μg per day for Men 19-50 years
Sodium	144% 2159mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	110% 12mg	14% 1.54mg	11mg per day for Men 19-50 years
Water	0.19% 7.03g	10.5% 388g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Peanut Butter vs Soymilk, chocolate, with added calcium, vitamins A and D:

• Smooth Peanut Butter has 4.9 times more Vitamin B1, 25.7 times more Vitamin B3, 11.7 times more Vitamin B5, 7.2 times more Vitamin B6, 3.2 times more Vitamin B9 and 54 times more Vitamin E than Soymilk, chocolate, with added calcium, vitamins A and D.
• While Soymilk, chocolate, with added calcium, vitamins A and D contain more Vitamin A, 2.5 times more Vitamin B2, more Vitamin B12, more Vitamin C, more Vitamin D and more Vitamin K than Smooth Peanut Butter.

Comparing minerals per 1 pound for Peanut Butter vs Soymilk, chocolate, with added calcium, vitamins A and D:

• Smooth Peanut Butter has 2.8 times more Copper, 4.5 times more Iron, 11.9 times more Magnesium, 6.6 times more Phosphorus, 4.1 times more Potassium, 8.4 times more Selenium, 9 times more Sodium and 7.9 times more Zinc than Soymilk, chocolate, with added calcium, vitamins A and D.
• While Soymilk, chocolate, with added calcium, vitamins A and D contain 2.3 times more Calcium and 55.2 times more Water than Smooth Peanut Butter.

Comparison of macro-nutrients per 1 pound:

• Smooth Peanut Butter has 9.3 times more Energy, 32.4 times more Fat, 39.7 times more Saturated Fat, 19.3 times more Omega 6, 2.4 times more Carbohydrate, 14.3 times more Fiber and 9.7 times more Protein than Soymilk, chocolate, with added calcium, vitamins A and D.
• While Soymilk, chocolate, with added calcium, vitamins A and D contain 1.9 times more Omega 3 than Smooth Peanut Butter.
• Both Smooth Peanut Butter and Soymilk, chocolate, with added calcium, vitamins A and D have similar amounts of Sugars per 1 lb.
• Both Smooth Peanut Butter as well as Soymilk, chocolate, with added calcium, vitamins A and D have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.