Comparing Nutrients in 5 ounces Low Fat Peanut Butter VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Low Fat Peanut Butter	19%	55%	26%
Carrots	8%	5%	87%

Macro Nutrients

	Low Fat Peanut Butter	Carrots	Recommended Dietary Allowance
Energy	25.4% 737kcal	2% 58kcal	2900kcal per day for Men 19-50 years
Fat	49.7% 48g	0.35% 0.34g	97g per day for Men 19-50 years
Saturated Fat	25.5% 8.16g	0.14% 0.045g	32g per day for Men 19-50 years
Omega 3	4.6% 0.074g	0.18% 0.003g	1.6g per day for Men 19-50 years
Omega 6	76% 13g	0.83% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	39% 50.5g	10.4% 13.6g	130g per day for Men 19-50 years
Sugars	18% 13g	9.27% 6.7g	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	1.08% 0.78g	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	% 0.84g	g per day for Men 19-50 years
Sucrose	NA	% 5.1g	g per day for Men 19-50 years
Fiber	19.4% 7.37g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	65.6% 36.7g	2.35% 1.3g	56g per day for Men 19-50 years

Vitamins

	Low Fat Peanut Butter	Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	132% 1184μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32% 0.38mg	7.8% 0.094mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.54% 0.085mg	6.32% 0.082mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	129% 20.7mg	8.7% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.3% 1.5mg	7.74% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	10.5% 3.15μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	21.3% 85μg	6.73% 27μg	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	9.3% 8.36mg	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	85.4% 13mg	6.24% 0.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.71% 0.85μg	15.6% 18.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Low Fat Peanut Butter	Carrots	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	4.68% 46.8mg	1000mg per day for Men 19-50 years
Copper	91% 0.82mg	7.1% 0.064mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.11% 4.54μg	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	33.7% 2.7mg	5.3% 0.43mg	8mg per day for Men 19-50 years
Magnesium	57.4% 241mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	91% 2.1mg	8.8% 0.2mg	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	74.7% 523mg	7.1% 49.6mg	700mg per day for Men 19-50 years
Potassium	28% 948mg	13.3% 454mg	3400mg per day for Men 19-50 years
Selenium	19.3% 10.6μg	0.26% 0.14μg	55μg per day for Men 19-50 years
Sodium	51% 765mg	6.52% 98mg	1500mg per day for Men 19-50 years
Zinc	36% 3.97mg	3.1% 0.34mg	11mg per day for Men 19-50 years
Water	0.046% 1.7g	3.4% 125g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Low Fat Peanut Butter vs Carrots:

• Reduced Fat Peanut Butter has 4.1 times more Vitamin B1, 14.9 times more Vitamin B3, 3.9 times more Vitamin B5, 2.2 times more Vitamin B6, 3.2 times more Vitamin B9 and 13.7 times more Vitamin E than Raw Carrots.
• While Raw Carrots contain more Vitamin A, more Vitamin C and 22 times more Vitamin K than Reduced Fat Peanut Butter.
• Both Reduced Fat Peanut Butter and Raw Carrots have similar amounts of Vitamin B2 per 5 oz.
• Both Reduced Fat Peanut Butter as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Low Fat Peanut Butter vs Carrots:

• Reduced Fat Peanut Butter has 12.9 times more Copper, 6.3 times more Iron, 14.2 times more Magnesium, 10.3 times more Manganese, 10.5 times more Phosphorus, 2.1 times more Potassium, 75 times more Selenium, 7.8 times more Sodium and 11.7 times more Zinc than Raw Carrots.
• While Raw Carrots contain 73.6 times more Water than Reduced Fat Peanut Butter.
• Both Reduced Fat Peanut Butter and Raw Carrots have similar amounts of Calcium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Reduced Fat Peanut Butter has 12.7 times more Energy, 141.7 times more Fat, 180 times more Saturated Fat, 26 times more Omega 3, 91.3 times more Omega 6, 3.7 times more Carbohydrate, 2 times more Sugars, 1.9 times more Fiber and 27.8 times more Protein than Raw Carrots.
• Both Reduced Fat Peanut Butter as well as Raw Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.