Comparing Nutrients in 7 ounces Canned Carrots with Liquids and Salt VS Peanut Butter

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Peanut Butter	14%	71%	15%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Peanut Butter	Recommended Dietary Allowance
Energy	1.57% 45.6kcal	40.2% 1167kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	101% 98g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	59% 19g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	4.84% 0.077g	1.6g per day for Men 19-50 years
Omega 6	0.65% 0.11g	132% 22.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.2% 10.7g	36.6% 47.6g	130g per day for Men 19-50 years
Sugars	6.73% 4.9g	17.8% 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	0% 0g	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	% 8.16g	g per day for Men 19-50 years
Sucrose	NA	% 4.74g	g per day for Men 19-50 years
Fiber	9.4% 3.57g	29.8% 11.3g	38g per day for Men 19-50 years
Protein	2.06% 1.15g	77.7% 43.5g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Peanut Butter	Recommended Dietary Allowance
Vitamin A	135% 1216μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.14% 0.038mg	17.7% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.12% 0.054mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.22% 0.84mg	163% 26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.5% 0.28mg	41.3% 2.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	84% 1.1mg	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	3.97% 16μg	17.4% 69.5μg	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	4.4% 3.97mg	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	9.66% 1.45mg	78.6% 11.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.2% 19.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Peanut Butter	Recommended Dietary Allowance
Calcium	6.15% 61.5mg	10.7% 107mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	126% 1.13mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.15% 6.15μg	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	13% 1.03mg	53.6% 4.3mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	84.6% 355mg	420mg per day for Men 19-50 years
Manganese	39% 0.89mg	117% 2.7mg	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	5.67% 39.7mg	95% 665mg	700mg per day for Men 19-50 years
Potassium	10% 343mg	34.6% 1175mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	146% 80μg	55μg per day for Men 19-50 years
Sodium	31.8% 476mg	63% 945mg	1500mg per day for Men 19-50 years
Zinc	5.23% 0.58mg	48% 5.3mg	11mg per day for Men 19-50 years
Water	5% 185g	0.083% 3.08g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Liquids and Salt VS Peanut Butter per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Carrots with Liquids and Salt versus 7 oz of Peanut Butter to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Canned Carrots with Liquids and Salt vs Peanut Butter:

• 7 ounces of Canned Carrots with Liquids and Salt have more Vitamin A, more Vitamin C and more Vitamin K than Peanut Butter.
• While 7 oz of Smooth Peanut Butter contain 5.6 times more Vitamin B1, 3.9 times more Vitamin B2, 31.3 times more Vitamin B3, 7.5 times more Vitamin B5, 4.9 times more Vitamin B6, 4.4 times more Vitamin B9 and 8.1 times more Vitamin E than Canned Carrots Solids and Liquids with Salt.
• 7 ounces of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1
• 7 ounces of Peanut Butter have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Canned Carrots Solids and Liquids with Salt as well as Smooth Peanut Butter have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Carrots with Liquids and Salt vs Peanut Butter:

• 7 ounces of Canned Carrots with Liquids and Salt have 60 times more Water than Peanut Butter.
• While 7 oz of Smooth Peanut Butter contain 1.7 times more Calcium, 5.5 times more Copper, 4.2 times more Iron, 19.9 times more Magnesium, 3 times more Manganese, 16.8 times more Phosphorus, 3.4 times more Potassium, 101 times more Selenium, 2 times more Sodium and 9.2 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• 7 ounces of Canned Carrots with Liquids and Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Smooth Peanut Butter contain 25.6 times more Energy, 353.9 times more Fat, 380.8 times more Saturated Fat, 4.9 times more Omega 3, 201.4 times more Omega 6, 4.5 times more Carbohydrate, 2.6 times more Sugars, 3.2 times more Fiber and 37.8 times more Protein than Canned Carrots Solids and Liquids with Salt.
• 7 ounces of Canned Carrots with Liquids and Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein