Comparing Nutrients in 1 pound Low Fat Peanut Butter VS Cooked Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Low Fat Peanut Butter	19%	55%	26%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	Low Fat Peanut Butter	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	81.3% 2359kcal	5.8% 168kcal	2900kcal per day for Men 19-50 years
Fat	159% 154g	3.18% 3.1g	97g per day for Men 19-50 years
Saturated Fat	81.6% 26g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	14.7% 0.24g	12.5% 0.2g	1.6g per day for Men 19-50 years
Omega 6	244% 41.4g	7.7% 1.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	124% 162g	27% 35g	130g per day for Men 19-50 years
Sugars	58% 42g	25.5% 18.5g	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	NA	1.75% 1.27g	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	% 1.63g	g per day for Men 19-50 years
Sucrose	NA	% 15.6g	g per day for Men 19-50 years
Fiber	62% 23.6g	39.4% 15g	38g per day for Men 19-50 years
Protein	210% 117g	4.7% 2.63g	56g per day for Men 19-50 years

Vitamins

	Low Fat Peanut Butter	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	426% 3837μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	102% 1.22mg	11.3% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	414% 66.2mg	11.8% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	97% 4.85mg	15.8% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	108% 1.4mg	29.3% 0.38mg	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	68% 272μg	12.5% 50μg	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	11.6% 10.4mg	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	273% 41mg	30.5% 4.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.27% 2.72μg	51.4% 61.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Low Fat Peanut Butter	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	16% 159mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	292% 2.63mg	41.3% 0.37mg	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	108% 8.6mg	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	184% 771mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	291% 6.7mg	33% 0.76mg	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	239% 1674mg	20% 141mg	700mg per day for Men 19-50 years
Potassium	89.3% 3035mg	25.6% 871mg	3400mg per day for Men 19-50 years
Selenium	62% 34μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	163% 2449mg	18% 268mg	1500mg per day for Men 19-50 years
Zinc	115% 12.7mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	0.15% 5.44g	11% 410g	3700g per day for Men 19-50 years

Nutrient Comparison: Low Fat Peanut Butter VS Cooked Frozen Carrots per 1 lb

Compare the macro and micronutrient content in 1 lb of Low Fat Peanut Butter versus 1 lb of Cooked Frozen Carrots to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Low Fat Peanut Butter vs Cooked Frozen Carrots:

• 1 pound of Low Fat Peanut Butter has 9 times more Vitamin B1, 1.6 times more Vitamin B2, 35.1 times more Vitamin B3, 6.1 times more Vitamin B5, 3.7 times more Vitamin B6, 5.5 times more Vitamin B9 and 9 times more Vitamin E than Cooked Frozen Carrots.
• While 1 lb of Boiled and Drained Frozen Carrots contains more Vitamin A, more Vitamin C and 22.7 times more Vitamin K than Reduced Fat Peanut Butter.
• 1 pound of Low Fat Peanut Butter have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Reduced Fat Peanut Butter as well as Boiled and Drained Frozen Carrots have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Low Fat Peanut Butter vs Cooked Frozen Carrots:

• 1 pound of Low Fat Peanut Butter has 7.1 times more Copper, 3.6 times more Iron, 15.5 times more Magnesium, 8.8 times more Manganese, 11.9 times more Phosphorus, 3.5 times more Potassium, 12.5 times more Selenium, 9.2 times more Sodium and 8 times more Zinc than Cooked Frozen Carrots.
• While 1 lb of Boiled and Drained Frozen Carrots contains 75.3 times more Water than Reduced Fat Peanut Butter.
• Both Low Fat Peanut Butter and Cooked Frozen Carrots contain similar levels of Calcium per one pound.
• 1 pound of Cooked Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Low Fat Peanut Butter has 14.1 times more Energy, 50 times more Fat, 48 times more Saturated Fat, 31.6 times more Omega 6, 4.6 times more Carbohydrate, 2.3 times more Sugars, 1.6 times more Fiber and 44.7 times more Protein than Cooked Frozen Carrots.
• Both Low Fat Peanut Butter and Cooked Frozen Carrots offer comparable quantities of Omega 3 per one pound.
• 1 pound of Cooked Frozen Carrots provide inadequate amounts of Energy, Omega 6 and Protein