Comparing Nutrients in 500 calories Carrots VS Peanut Spread

Weight per 500 calories

• Carrots: 1220g
• Peanut Spread: 77g

Low Sugar Peanut Spread has 15.9 times more energy per unit of mass than Raw Carrots, which is very high in comparison to other foods. Carrots having low energy density.

Which food has more nutrients per 500 calories - Carrots or Peanut Spread?

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Peanut Spread	15%	76%	9%

Macro Nutrients

	Carrots	Peanut Spread	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.93g	43.5% 42.2g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.39g	24.6% 7.86g	32g per day for Men 19-50 years
Omega 3	1.52% 0.024g	4.38% 0.07g	1.6g per day for Men 19-50 years
Omega 6	7.17% 1.2g	73% 12.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 117g	8.42% 11g	130g per day for Men 19-50 years
Sugars	79.7% 58g	6.74% 4.9g	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	9.25% 6.7g	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	% 7.2g	NA	g per day for Men 19-50 years
Sucrose	% 43.8g	NA	g per day for Men 19-50 years
Fiber	90% 34g	15.8% 6g	38g per day for Men 19-50 years
Protein	20.3% 11.3g	34% 19g	56g per day for Men 19-50 years

Vitamins

	Carrots	Peanut Spread	Recommended Dietary Allowance
Vitamin A	1131% 10183μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	67% 0.8mg	7.44% 0.089mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54.4% 0.71mg	7.2% 0.094mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	75% 12mg	78.8% 12.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66.6% 3.33mg	19% 0.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	129% 1.7mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	90% 27μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	58% 232μg	27.7% 111μg	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	80% 72mg	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	53.7% 8.05mg	41.3% 6.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	134% 161μg	0.38% 0.46μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Peanut Spread	Recommended Dietary Allowance
Calcium	40.2% 402mg	5.54% 55.4mg	1000mg per day for Men 19-50 years
Copper	61% 0.55mg	65% 0.58mg	0.9mg per day for Men 19-50 years
Fluoride	0.98% 39μg	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	45.7% 3.66mg	27.3% 2.2mg	8mg per day for Men 19-50 years
Magnesium	35% 146mg	30% 126mg	420mg per day for Men 19-50 years
Manganese	76% 1.74mg	66% 1.52mg	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	61% 427mg	38.5% 269mg	700mg per day for Men 19-50 years
Potassium	115% 3902mg	18.5% 629mg	3400mg per day for Men 19-50 years
Selenium	2.2% 1.2μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	56% 841mg	15% 225mg	1500mg per day for Men 19-50 years
Zinc	26.6% 2.93mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	29% 1077g	0.04% 1.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Carrots vs Peanut Spread:

• Raw Carrots have more Vitamin A, 9 times more Vitamin B1, 7.5 times more Vitamin B2, 3.5 times more Vitamin B5, 4.6 times more Vitamin B6, 2.1 times more Vitamin B9, more Vitamin C, 1.3 times more Vitamin E and 348.8 times more Vitamin K than Low Sugar Peanut Spread.
• Both Raw Carrots and Low Sugar Peanut Spread have similar amounts of Vitamin B3 per 500 kcal.
• Both Raw Carrots as well as Low Sugar Peanut Spread have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Carrots vs Peanut Spread:

• Raw Carrots have 7.3 times more Calcium, 1.7 times more Iron, 1.6 times more Phosphorus, 6.2 times more Potassium, 3.7 times more Sodium and 725.2 times more Water than Low Sugar Peanut Spread.
• While Low Sugar Peanut Spread contains 5.7 times more Selenium than Raw Carrots.
• Both Raw Carrots and Low Sugar Peanut Spread have similar amounts of Copper, Magnesium, Manganese and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Carrots have 10.7 times more Carbohydrate, 11.8 times more Sugars and 5.7 times more Fiber than Low Sugar Peanut Spread.
• While Low Sugar Peanut Spread contains 14.4 times more Fat, 20.1 times more Saturated Fat, 10.2 times more Omega 6 and 1.7 times more Protein than Raw Carrots.
• Both Raw Carrots and Low Sugar Peanut Spread have similar amounts of Energy per 500 kcal.
• Both Raw Carrots as well as Low Sugar Peanut Spread have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.