Comparing Nutrients in 7 ounces Low Fat Peanut Butter VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Low Fat Peanut Butter	19%	55%	26%
Broccoli	27%	8%	65%

Macro Nutrients

	Low Fat Peanut Butter	Broccoli	Recommended Dietary Allowance
Energy	35.6% 1032kcal	2.33% 67.5kcal	2900kcal per day for Men 19-50 years
Fat	69.6% 67.5g	0.76% 0.73g	97g per day for Men 19-50 years
Saturated Fat	35.7% 11.4g	0.71% 0.23g	32g per day for Men 19-50 years
Omega 3	6.45% 0.1g	7.8% 0.13g	1.6g per day for Men 19-50 years
Omega 6	107% 18g	0.57% 0.097g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54.4% 70.7g	10% 13g	130g per day for Men 19-50 years
Sugars	25.4% 18.4g	4.65% 3.37g	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	1.86% 1.35g	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	% 0.97g	g per day for Men 19-50 years
Sucrose	NA	% 0.2g	g per day for Men 19-50 years
Fiber	27% 10.3g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	92% 51.4g	10% 5.6g	56g per day for Men 19-50 years

Vitamins

	Low Fat Peanut Butter	Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.84% 61.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44.7% 0.54mg	11.7% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	181% 29mg	7.93% 1.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.5% 2.12mg	22.7% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47.3% 0.62mg	26.7% 0.35mg	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	29.8% 119μg	31.3% 125μg	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	197% 177mg	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	120% 18mg	10.3% 1.55mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.99% 1.2μg	168% 202μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Low Fat Peanut Butter	Broccoli	Recommended Dietary Allowance
Calcium	6.95% 69.5mg	9.33% 93mg	1000mg per day for Men 19-50 years
Copper	128% 1.15mg	11% 0.097mg	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	47% 3.77mg	18% 1.45mg	8mg per day for Men 19-50 years
Magnesium	80.3% 337mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	127% 2.93mg	18% 0.42mg	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	105% 732mg	18.7% 131mg	700mg per day for Men 19-50 years
Potassium	39% 1328mg	18.4% 627mg	3400mg per day for Men 19-50 years
Selenium	27% 15μg	9.02% 4.96μg	55μg per day for Men 19-50 years
Sodium	71.4% 1072mg	4.37% 65.5mg	1500mg per day for Men 19-50 years
Zinc	50.5% 5.56mg	7.4% 0.81mg	11mg per day for Men 19-50 years
Water	0.064% 2.4g	4.8% 177g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Low Fat Peanut Butter vs Broccoli:

• Reduced Fat Peanut Butter has 3.8 times more Vitamin B1, 22.8 times more Vitamin B3, 1.9 times more Vitamin B5, 1.8 times more Vitamin B6 and 11.6 times more Vitamin E than Raw Broccoli.
• While Raw Broccoli contains more Vitamin A, 2 times more Vitamin B2, more Vitamin C and 169.3 times more Vitamin K than Reduced Fat Peanut Butter.
• Both Reduced Fat Peanut Butter and Raw Broccoli have similar amounts of Vitamin B9 per 7 oz.
• Both Reduced Fat Peanut Butter as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Low Fat Peanut Butter vs Broccoli:

• Reduced Fat Peanut Butter has 11.8 times more Copper, 2.6 times more Iron, 8.1 times more Magnesium, 7 times more Manganese, 5.6 times more Phosphorus, 2.1 times more Potassium, 3 times more Selenium, 16.4 times more Sodium and 6.8 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 1.3 times more Calcium and 74.4 times more Water than Reduced Fat Peanut Butter.

Comparison of macro-nutrients per 7 ounces:

• Reduced Fat Peanut Butter has 15.3 times more Energy, 91.9 times more Fat, 50.5 times more Saturated Fat, 186.3 times more Omega 6, 5.4 times more Carbohydrate, 5.5 times more Sugars, 2 times more Fiber and 9.2 times more Protein than Raw Broccoli.
• Both Reduced Fat Peanut Butter and Raw Broccoli have similar amounts of Omega 3 per 7 oz.
• Both Reduced Fat Peanut Butter as well as Raw Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.