Comparing Nutrients in 300 calories Peanut Spread VS Low Fat Peanut Butter

Weight per 300 calories

• Peanut Spread: 46.2g
• Low Fat Peanut Butter: 57.7g

Peanut Spread has 1.3 times more energy per 100g than Low Fat Peanut Butter. It has very high energy density when compared to other foods. Reduced Fat Peanut Butter having very high energy density.

Which food has more nutrients per 300 calories - Peanut Spread or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	26% 25.3g	20.2% 19.6g	97g per day for Men 19-50 years
Saturated Fat	14.7% 4.7g	10.4% 3.32g	32g per day for Men 19-50 years
Omega 3	2.63% 0.042g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	44% 7.47g	31% 5.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.05% 6.57g	16% 20.6g	130g per day for Men 19-50 years
Sugars	4.04% 2.93g	7.4% 5.35g	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	9.47% 3.6g	7.9% 3g	38g per day for Men 19-50 years
Protein	20.4% 11.4g	26.7% 15g	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	4.46% 0.054mg	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.33% 0.056mg	2.66% 0.035mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	47.3% 7.56mg	52.6% 8.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.4% 0.57mg	12.3% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.7% 0.22mg	13.8% 0.18mg	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	16.6% 66.5μg	8.65% 34.6μg	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	25% 3.72mg	34.8% 5.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.23% 0.28μg	0.29% 0.35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Peanut Spread	Low Fat Peanut Butter	Recommended Dietary Allowance
Calcium	3.32% 33.2mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	39% 0.35mg	37% 0.33mg	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	16.4% 1.3mg	13.7% 1.1mg	8mg per day for Men 19-50 years
Magnesium	18% 75.7mg	23.4% 98mg	420mg per day for Men 19-50 years
Manganese	39.7% 0.91mg	37% 0.85mg	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	23% 162mg	30.4% 213mg	700mg per day for Men 19-50 years
Potassium	11% 378mg	11.4% 386mg	3400mg per day for Men 19-50 years
Selenium	7.64% 4.2μg	7.87% 4.33μg	55μg per day for Men 19-50 years
Sodium	9% 135mg	20.8% 312mg	1500mg per day for Men 19-50 years
Zinc	14.7% 1.62mg	14.7% 1.6mg	11mg per day for Men 19-50 years
Water	0.024% 0.89g	0.019% 0.69g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Peanut Spread vs Low Fat Peanut Butter:

• Low Sugar Peanut Spread has 1.6 times more Vitamin B2, 1.2 times more Vitamin B6 and 1.9 times more Vitamin B9 than Reduced Fat Peanut Butter.
• While Reduced Fat Peanut Butter contains 2.9 times more Vitamin B1 and 1.4 times more Vitamin E than Low Sugar Peanut Spread.
• Both Low Sugar Peanut Spread and Reduced Fat Peanut Butter have similar amounts of Vitamin B3 and Vitamin B5 per 300 kcal.
• 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 300 kcal.

Comparing minerals per 300 calories for Peanut Spread vs Low Fat Peanut Butter:

• Low Sugar Peanut Spread has 1.6 times more Calcium than Reduced Fat Peanut Butter.
• While Reduced Fat Peanut Butter contains 1.3 times more Magnesium, 1.3 times more Phosphorus and 2.3 times more Sodium than Low Sugar Peanut Spread.
• Both Low Sugar Peanut Spread and Reduced Fat Peanut Butter have similar amounts of Copper, Iron, Manganese, Potassium, Selenium and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Low Sugar Peanut Spread has 1.3 times more Fat, 1.4 times more Saturated Fat and 1.4 times more Omega 6 than Reduced Fat Peanut Butter.
• While Reduced Fat Peanut Butter contains 3.1 times more Carbohydrate, 1.8 times more Sugars and 1.3 times more Protein than Low Sugar Peanut Spread.
• Both Low Sugar Peanut Spread and Reduced Fat Peanut Butter have similar amounts of Energy and Fiber per 300 kcal.
• Both Low Sugar Peanut Spread as well as Reduced Fat Peanut Butter have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.