Comparing Nutrients in 7 ounces Peanut Butter VS Soymilk, chocolate, with added calcium, vitamins A and D

Macros Ratio

	Protein	Fat	Carbs
Peanut Butter	14%	71%	15%
Soymilk, chocolate, with added calcium, vitamins A and D	14%	22%	64%

Macro Nutrients

	Peanut Butter	Soymilk, chocolate, with added calcium, vitamins A and D	Recommended Dietary Allowance
Energy	40.2% 1167kcal	4.3% 125kcal	2900kcal per day for Men 19-50 years
Fat	101% 98g	3.13% 3.04g	97g per day for Men 19-50 years
Saturated Fat	59% 19g	1.5% 0.48g	32g per day for Men 19-50 years
Omega 3	4.84% 0.077g	9.3% 0.15g	1.6g per day for Men 19-50 years
Omega 6	132% 22.4g	6.8% 1.16g	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	15% 19.7g	130g per day for Men 19-50 years
Sugars	17.8% 13g	21.5% 15.6g	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	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	% 8.16g	NA	g per day for Men 19-50 years
Sucrose	% 4.74g	NA	g per day for Men 19-50 years
Fiber	29.8% 11.3g	2.1% 0.79g	38g per day for Men 19-50 years
Protein	77.7% 43.5g	8% 4.5g	56g per day for Men 19-50 years

Vitamins

	Peanut Butter	Soymilk, chocolate, with added calcium, vitamins A and D	Recommended Dietary Allowance
Vitamin A	0% 0μg	15.4% 139μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.7% 0.21mg	3.64% 0.044mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	40% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	163% 26mg	6.36% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41.3% 2.06mg	3.53% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	84% 1.1mg	11.8% 0.15mg	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	5.46% 22μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	58% 1.4μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	3.75% 3.37mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	13.2% 79.4IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	78.6% 11.8mg	1.46% 0.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	4.96% 5.95μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Peanut Butter	Soymilk, chocolate, with added calcium, vitamins A and D	Recommended Dietary Allowance
Calcium	10.7% 107mg	25% 250mg	1000mg per day for Men 19-50 years
Copper	126% 1.13mg	45.4% 0.41mg	0.9mg per day for Men 19-50 years
Fluoride	0.15% 6.15μg	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	53.6% 4.3mg	12% 0.95mg	8mg per day for Men 19-50 years
Magnesium	84.6% 355mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	117% 2.7mg	NA	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	14.5% 101mg	700mg per day for Men 19-50 years
Potassium	34.6% 1175mg	8.35% 284mg	3400mg per day for Men 19-50 years
Selenium	146% 80μg	17.3% 9.53μg	55μg per day for Men 19-50 years
Sodium	63% 945mg	7% 105mg	1500mg per day for Men 19-50 years
Zinc	48% 5.3mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	0.083% 3.08g	4.6% 170g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Peanut Butter vs Soymilk, chocolate, with added calcium, vitamins A and D:

• Smooth Peanut Butter has 4.9 times more Vitamin B1, 25.7 times more Vitamin B3, 11.7 times more Vitamin B5, 7.2 times more Vitamin B6, 3.2 times more Vitamin B9 and 54 times more Vitamin E than Soymilk, chocolate, with added calcium, vitamins A and D.
• While Soymilk, chocolate, with added calcium, vitamins A and D contain more Vitamin A, 2.5 times more Vitamin B2, more Vitamin B12, more Vitamin C, more Vitamin D and more Vitamin K than Smooth Peanut Butter.

Comparing minerals per 7 ounces for Peanut Butter vs Soymilk, chocolate, with added calcium, vitamins A and D:

• Smooth Peanut Butter has 2.8 times more Copper, 4.5 times more Iron, 11.9 times more Magnesium, 6.6 times more Phosphorus, 4.1 times more Potassium, 8.4 times more Selenium, 9 times more Sodium and 7.9 times more Zinc than Soymilk, chocolate, with added calcium, vitamins A and D.
• While Soymilk, chocolate, with added calcium, vitamins A and D contain 2.3 times more Calcium and 55.2 times more Water than Smooth Peanut Butter.

Comparison of macro-nutrients per 7 ounces:

• Smooth Peanut Butter has 9.3 times more Energy, 32.4 times more Fat, 39.7 times more Saturated Fat, 19.3 times more Omega 6, 2.4 times more Carbohydrate, 14.3 times more Fiber and 9.7 times more Protein than Soymilk, chocolate, with added calcium, vitamins A and D.
• While Soymilk, chocolate, with added calcium, vitamins A and D contain 1.9 times more Omega 3 than Smooth Peanut Butter.
• Both Smooth Peanut Butter and Soymilk, chocolate, with added calcium, vitamins A and D have similar amounts of Sugars per 7 oz.
• Both Smooth Peanut Butter as well as Soymilk, chocolate, with added calcium, vitamins A and D have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.