Comparing Nutrients in 1 pound 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	102% 2948kcal	81.3% 2359kcal	2900kcal per day for Men 19-50 years
Fat	257% 249g	159% 154g	97g per day for Men 19-50 years
Saturated Fat	145% 46.4g	81.6% 26g	32g per day for Men 19-50 years
Omega 3	25.8% 0.41g	14.7% 0.24g	1.6g per day for Men 19-50 years
Omega 6	432% 73.4g	244% 41.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49.7% 64.5g	124% 162g	130g per day for Men 19-50 years
Sugars	39.7% 29g	58% 42g	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	93% 35.4g	62% 23.6g	38g per day for Men 19-50 years
Protein	201% 112g	210% 117g	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	44% 0.53mg	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.6% 0.55mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	465% 74.3mg	414% 66.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	112% 5.58mg	97% 4.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	164% 2.14mg	108% 1.4mg	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	163% 653μg	68% 272μg	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	244% 36.6mg	273% 41mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.27% 2.72μg	2.27% 2.72μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Peanut Spread	Low Fat Peanut Butter	Recommended Dietary Allowance
Calcium	32.7% 327mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	383% 3.45mg	292% 2.63mg	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	161% 13mg	108% 8.6mg	8mg per day for Men 19-50 years
Magnesium	177% 744mg	184% 771mg	420mg per day for Men 19-50 years
Manganese	390% 8.98mg	291% 6.7mg	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	227% 1588mg	239% 1674mg	700mg per day for Men 19-50 years
Potassium	109% 3710mg	89.3% 3035mg	3400mg per day for Men 19-50 years
Selenium	75% 41.3μg	62% 34μg	55μg per day for Men 19-50 years
Sodium	88.3% 1324mg	163% 2449mg	1500mg per day for Men 19-50 years
Zinc	145% 16mg	115% 12.7mg	11mg per day for Men 19-50 years
Water	0.24% 8.75g	0.15% 5.44g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound 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 lb.
• 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 lb.

Comparing minerals per 1 pound 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 lb.

Comparison of macro-nutrients per 1 pound:

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