Comparing Nutrients in 5 ounces Low Fat Peanut Butter VS Peanut Spread

Macros Ratio

	Protein	Fat	Carbs
Low Fat Peanut Butter	19%	55%	26%
Peanut Spread	15%	76%	9%

Macro Nutrients

	Low Fat Peanut Butter	Peanut Spread	Recommended Dietary Allowance
Energy	25.4% 737kcal	31.8% 921kcal	2900kcal per day for Men 19-50 years
Fat	49.7% 48g	80.2% 78g	97g per day for Men 19-50 years
Saturated Fat	25.5% 8.16g	45.3% 14.5g	32g per day for Men 19-50 years
Omega 3	4.6% 0.074g	8.06% 0.13g	1.6g per day for Men 19-50 years
Omega 6	76% 13g	135% 23g	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	15.5% 20g	130g per day for Men 19-50 years
Sugars	18% 13g	12.4% 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	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	19.4% 7.37g	29% 11g	38g per day for Men 19-50 years
Protein	65.6% 36.7g	62.8% 35g	56g per day for Men 19-50 years

Vitamins

	Low Fat Peanut Butter	Peanut Spread	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32% 0.38mg	13.7% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.54% 0.085mg	13.3% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	129% 20.7mg	145% 23.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.3% 1.5mg	35% 1.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	51.4% 0.67mg	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	21.3% 85μg	51% 204μg	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	85.4% 13mg	76% 11.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.71% 0.85μg	0.71% 0.85μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Low Fat Peanut Butter	Peanut Spread	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	10.2% 102mg	1000mg per day for Men 19-50 years
Copper	91% 0.82mg	120% 1.08mg	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	33.7% 2.7mg	50.3% 4.03mg	8mg per day for Men 19-50 years
Magnesium	57.4% 241mg	55.3% 232mg	420mg per day for Men 19-50 years
Manganese	91% 2.1mg	122% 2.8mg	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	71% 496mg	700mg per day for Men 19-50 years
Potassium	28% 948mg	34% 1159mg	3400mg per day for Men 19-50 years
Selenium	19.3% 10.6μg	23.5% 13μg	55μg per day for Men 19-50 years
Sodium	51% 765mg	27.6% 414mg	1500mg per day for Men 19-50 years
Zinc	36% 3.97mg	45.2% 4.98mg	11mg per day for Men 19-50 years
Water	0.046% 1.7g	0.074% 2.74g	3700g per day for Men 19-50 years

Nutrient Comparison: Low Fat Peanut Butter VS Peanut Spread per 5 oz

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

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

• 5 ounces of Low Fat Peanut Butter have 2.3 times more Vitamin B1 than Peanut Spread.
• While 5 oz of Low Sugar Peanut Spread contain 2 times more Vitamin B2, 1.5 times more Vitamin B6 and 2.4 times more Vitamin B9 than Reduced Fat Peanut Butter.
• Both Low Fat Peanut Butter and Peanut Spread provide similar amounts of Vitamin B3, Vitamin B5 and Vitamin E per five ounces.
• Both Reduced Fat Peanut Butter as well as Low Sugar Peanut Spread have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in five ounces.

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

• 5 ounces of Low Fat Peanut Butter have 1.8 times more Sodium than Peanut Spread.
• While 5 oz of Low Sugar Peanut Spread contain 2.1 times more Calcium, 1.3 times more Copper, 1.5 times more Iron, 1.3 times more Manganese and 1.3 times more Zinc than Reduced Fat Peanut Butter.
• Both Low Fat Peanut Butter and Peanut Spread contain similar levels of Magnesium, Phosphorus, Potassium and Selenium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Low Fat Peanut Butter have 2.5 times more Carbohydrate and 1.5 times more Sugars than Peanut Spread.
• While 5 oz of Low Sugar Peanut Spread contain 1.6 times more Fat, 1.8 times more Saturated Fat, 1.8 times more Omega 3, 1.8 times more Omega 6 and 1.5 times more Fiber than Reduced Fat Peanut Butter.
• Both Low Fat Peanut Butter and Peanut Spread offer comparable quantities of Energy and Protein per five ounces.