Comparing Nutrients in 7 ounces Peanut Butter VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Peanut Butter	14%	71%	15%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Peanut Butter	Boiled Carrots	Recommended Dietary Allowance
Energy	40.2% 1167kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	101% 98g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	59% 19g	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	4.84% 0.077g	0.12% 0.002g	1.6g per day for Men 19-50 years
Omega 6	132% 22.4g	1% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.6% 47.6g	12.5% 16.3g	130g per day for Men 19-50 years
Sugars	17.8% 13g	9.44% 6.85g	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	0.99% 0.71g	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	% 8.16g	% 0.79g	g per day for Men 19-50 years
Sucrose	% 4.74g	% 5.36g	g per day for Men 19-50 years
Fiber	29.8% 11.3g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	77.7% 43.5g	2.7% 1.5g	56g per day for Men 19-50 years

Vitamins

	Peanut Butter	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	188% 1691μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.7% 0.21mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	6.7% 0.087mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	163% 26mg	8% 1.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41.3% 2.06mg	9.2% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	84% 1.1mg	23.4% 0.3mg	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	17.4% 69.5μg	6.95% 27.8μg	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	7.94% 7.14mg	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	78.6% 11.8mg	13.6% 2.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	22.7% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Peanut Butter	Boiled Carrots	Recommended Dietary Allowance
Calcium	10.7% 107mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	126% 1.13mg	3.75% 0.034mg	0.9mg per day for Men 19-50 years
Fluoride	0.15% 6.15μg	2.36% 94μg	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	53.6% 4.3mg	8.43% 0.67mg	8mg per day for Men 19-50 years
Magnesium	84.6% 355mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	117% 2.7mg	13.4% 0.31mg	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	95% 665mg	8.5% 59.5mg	700mg per day for Men 19-50 years
Potassium	34.6% 1175mg	13.7% 466mg	3400mg per day for Men 19-50 years
Selenium	146% 80μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	63% 945mg	7.67% 115mg	1500mg per day for Men 19-50 years
Zinc	48% 5.3mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	0.083% 3.08g	4.84% 179g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Peanut Butter vs Boiled Carrots:

• Smooth Peanut Butter has 1.6 times more Vitamin B1, 2.4 times more Vitamin B2, 20.4 times more Vitamin B3, 4.5 times more Vitamin B5, 3.6 times more Vitamin B6, 2.5 times more Vitamin B9 and 5.8 times more Vitamin E than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain more Vitamin A, more Vitamin C and more Vitamin K than Smooth Peanut Butter.
• Both Smooth Peanut Butter as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Peanut Butter vs Boiled Carrots:

• Smooth Peanut Butter has 1.8 times more Calcium, 33.6 times more Copper, 6.4 times more Iron, 17.9 times more Magnesium, 8.8 times more Manganese, 11.2 times more Phosphorus, 2.5 times more Potassium, 57.7 times more Selenium, 8.2 times more Sodium and 13.4 times more Zinc than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 15.3 times more Fluoride and 58.2 times more Water than Smooth Peanut Butter.

Comparison of macro-nutrients per 7 ounces:

• Smooth Peanut Butter has 16.8 times more Energy, 275.2 times more Fat, 317.3 times more Saturated Fat, 39 times more Omega 3, 129.7 times more Omega 6, 2.9 times more Carbohydrate, 1.9 times more Sugars, 1.9 times more Fiber and 28.9 times more Protein than Boiled and Drained Carrots.
• Both Smooth Peanut Butter as well as Boiled and Drained Carrots have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.