Comparing Nutrients in 5 ounces Canned Carrots with Liquids and Salt VS Low Fat Peanut Butter

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Low Fat Peanut Butter	19%	55%	26%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Low Fat Peanut Butter	Recommended Dietary Allowance
Energy	1.12% 32.6kcal	25.4% 737kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	49.7% 48g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	25.5% 8.16g	32g per day for Men 19-50 years
Omega 3	0.71% 0.011g	4.6% 0.074g	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.079g	76% 13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.86% 7.6g	39% 50.5g	130g per day for Men 19-50 years
Sugars	4.8% 3.5g	18% 13g	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	6.7% 2.55g	19.4% 7.37g	38g per day for Men 19-50 years
Protein	1.47% 0.82g	65.6% 36.7g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Low Fat Peanut Butter	Recommended Dietary Allowance
Vitamin A	97% 869μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.24% 0.027mg	32% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.94% 0.038mg	6.54% 0.085mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.73% 0.6mg	129% 20.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.94% 0.2mg	30.3% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	34% 0.44mg	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	2.83% 11.3μg	21.3% 85μg	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	3.15% 2.83mg	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	6.9% 1.03mg	85.4% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.6% 14μg	0.71% 0.85μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Low Fat Peanut Butter	Recommended Dietary Allowance
Calcium	4.4% 44mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	16.2% 0.15mg	91% 0.82mg	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	9.2% 0.74mg	33.7% 2.7mg	8mg per day for Men 19-50 years
Magnesium	3.04% 12.8mg	57.4% 241mg	420mg per day for Men 19-50 years
Manganese	27.7% 0.64mg	91% 2.1mg	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	4.05% 28.3mg	74.7% 523mg	700mg per day for Men 19-50 years
Potassium	7.2% 245mg	28% 948mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	19.3% 10.6μg	55μg per day for Men 19-50 years
Sodium	22.7% 340mg	51% 765mg	1500mg per day for Men 19-50 years
Zinc	3.74% 0.41mg	36% 3.97mg	11mg per day for Men 19-50 years
Water	3.56% 132g	0.046% 1.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Liquids and Salt VS Low Fat Peanut Butter per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Carrots with Liquids and Salt versus 5 oz of Low Fat Peanut Butter to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Canned Carrots with Liquids and Salt vs Low Fat Peanut Butter:

• 5 ounces of Canned Carrots with Liquids and Salt have more Vitamin A, more Vitamin C and 16.3 times more Vitamin K than Low Fat Peanut Butter.
• While 5 oz of Reduced Fat Peanut Butter contain 14.2 times more Vitamin B1, 2.2 times more Vitamin B2, 34.7 times more Vitamin B3, 7.7 times more Vitamin B5, 2.8 times more Vitamin B6, 7.5 times more Vitamin B9 and 12.4 times more Vitamin E than Canned Carrots Solids and Liquids with Salt.
• 5 ounces of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1
• 5 ounces of Low Fat Peanut Butter have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Canned Carrots Solids and Liquids with Salt as well as Reduced Fat Peanut Butter have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Canned Carrots with Liquids and Salt vs Low Fat Peanut Butter:

• 5 ounces of Canned Carrots with Liquids and Salt have 77.5 times more Water than Low Fat Peanut Butter.
• While 5 oz of Reduced Fat Peanut Butter contain 5.6 times more Copper, 3.7 times more Iron, 18.9 times more Magnesium, 3.3 times more Manganese, 18.5 times more Phosphorus, 3.9 times more Potassium, 18.8 times more Selenium, 2.3 times more Sodium and 9.7 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots with Liquids and Salt and Low Fat Peanut Butter contain similar levels of Calcium per five ounces.
• 5 ounces of Canned Carrots with Liquids and Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Reduced Fat Peanut Butter contain 22.6 times more Energy, 242.9 times more Fat, 230.4 times more Saturated Fat, 6.5 times more Omega 3, 163 times more Omega 6, 6.6 times more Carbohydrate, 3.8 times more Sugars, 2.9 times more Fiber and 44.7 times more Protein than Canned Carrots Solids and Liquids with Salt.
• 5 ounces of Canned Carrots with Liquids and Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein