Comparing Nutrients in 500 calories Peanut Butter VS Carrots

Weight per 500 calories

• Peanut Butter: 85g
• Carrots: 1220g

Peanut Butter has 14.3 times more energy per 100g than Carrots. It has very high energy density when compared to other foods. Raw Carrots having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Peanut Butter	14%	71%	15%
Carrots	8%	5%	87%

Macro Nutrients

	Peanut Butter	Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	43.4% 42g	3% 2.93g	97g per day for Men 19-50 years
Saturated Fat	25.3% 8.1g	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	2.07% 0.033g	1.52% 0.024g	1.6g per day for Men 19-50 years
Omega 6	56.4% 9.6g	7.17% 1.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.7% 20.4g	90% 117g	130g per day for Men 19-50 years
Sugars	7.62% 5.53g	79.7% 58g	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	9.25% 6.7g	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	% 3.5g	% 7.2g	g per day for Men 19-50 years
Sucrose	% 2.03g	% 43.8g	g per day for Men 19-50 years
Fiber	12.8% 4.85g	90% 34g	38g per day for Men 19-50 years
Protein	33.3% 18.6g	20.3% 11.3g	56g per day for Men 19-50 years

Vitamins

	Peanut Butter	Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	1131% 10183μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.6% 0.091mg	67% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.87% 0.089mg	54.4% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	70% 11mg	75% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.7% 0.88mg	66.6% 3.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36% 0.47mg	129% 1.7mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	90% 27μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	7.44% 29.8μg	58% 232μg	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	80% 72mg	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	33.7% 5.05mg	53.7% 8.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	134% 161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Peanut Butter	Carrots	Recommended Dietary Allowance
Calcium	4.6% 46mg	40.2% 402mg	1000mg per day for Men 19-50 years
Copper	54% 0.49mg	61% 0.55mg	0.9mg per day for Men 19-50 years
Fluoride	0.066% 2.64μg	0.98% 39μg	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	23% 1.84mg	45.7% 3.66mg	8mg per day for Men 19-50 years
Magnesium	36.2% 152mg	35% 146mg	420mg per day for Men 19-50 years
Manganese	50.3% 1.16mg	76% 1.74mg	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	40.7% 285mg	61% 427mg	700mg per day for Men 19-50 years
Potassium	15% 503mg	115% 3902mg	3400mg per day for Men 19-50 years
Selenium	62.5% 34.4μg	2.2% 1.2μg	55μg per day for Men 19-50 years
Sodium	27% 405mg	56% 841mg	1500mg per day for Men 19-50 years
Zinc	20.6% 2.27mg	26.6% 2.93mg	11mg per day for Men 19-50 years
Water	0.036% 1.3g	29% 1077g	3700g per day for Men 19-50 years

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

• Raw Carrots contain more Vitamin A, 8.8 times more Vitamin B1, 7.9 times more Vitamin B2, 3.8 times more Vitamin B5, 3.6 times more Vitamin B6, 7.8 times more Vitamin B9, more Vitamin C, 1.6 times more Vitamin E and more Vitamin K than Smooth Peanut Butter.
• Both Smooth Peanut Butter and Raw Carrots have similar amounts of Vitamin B3 per 500 kcal.
• Both Smooth Peanut Butter as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Peanut Butter vs Carrots:

• Smooth Peanut Butter has 28.2 times more Selenium than Raw Carrots.
• While Raw Carrots contain 8.8 times more Calcium, 2 times more Iron, 1.5 times more Manganese, 1.5 times more Phosphorus, 7.8 times more Potassium, 2.1 times more Sodium, 1.3 times more Zinc and 816.9 times more Water than Smooth Peanut Butter.
• Both Smooth Peanut Butter and Raw Carrots have similar amounts of Copper and Magnesium per 500 kcal.
• Both Smooth Peanut Butter as well as Raw Carrots have insufficient amounts of Fluoride in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Smooth Peanut Butter has 14.4 times more Fat, 20.7 times more Saturated Fat, 7.9 times more Omega 6 and 1.6 times more Protein than Raw Carrots.
• While Raw Carrots contain 5.7 times more Carbohydrate, 10.5 times more Sugars, more Fructose and 7 times more Fiber than Smooth Peanut Butter.
• Both Smooth Peanut Butter and Raw Carrots have similar amounts of Energy per 500 kcal.
• Both Smooth Peanut Butter as well as Raw Carrots have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.