Comparing Nutrients in 7 ounces Peanut Spread VS Low Fat Peanut Butter

Macros Ratio

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

Macro Nutrients

	Peanut Spread	Low Fat Peanut Butter	Recommended Dietary Allowance
Energy	44.5% 1290kcal	35.6% 1032kcal	2900kcal per day for Men 19-50 years
Fat	112% 109g	69.6% 67.5g	97g per day for Men 19-50 years
Saturated Fat	63.4% 20.3g	35.7% 11.4g	32g per day for Men 19-50 years
Omega 3	11.3% 0.18g	6.45% 0.1g	1.6g per day for Men 19-50 years
Omega 6	189% 32g	107% 18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21.7% 28.2g	54.4% 70.7g	130g per day for Men 19-50 years
Sugars	17.4% 12.6g	25.4% 18.4g	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	40.7% 15.5g	27% 10.3g	38g per day for Men 19-50 years
Protein	88% 49.2g	92% 51.4g	56g per day for Men 19-50 years

Vitamins

	Peanut Spread	Low Fat Peanut Butter	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	44.7% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.6% 0.24mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	203% 32.5mg	181% 29mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49% 2.44mg	42.5% 2.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	72% 0.93mg	47.3% 0.62mg	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	71.4% 286μg	29.8% 119μg	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	107% 16mg	120% 18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.99% 1.2μg	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Peanut Spread	Low Fat Peanut Butter	Recommended Dietary Allowance
Calcium	14.3% 143mg	6.95% 69.5mg	1000mg per day for Men 19-50 years
Copper	168% 1.5mg	128% 1.15mg	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	70.4% 5.64mg	47% 3.77mg	8mg per day for Men 19-50 years
Magnesium	77.5% 325mg	80.3% 337mg	420mg per day for Men 19-50 years
Manganese	171% 3.93mg	127% 2.93mg	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	99% 695mg	105% 732mg	700mg per day for Men 19-50 years
Potassium	47.7% 1623mg	39% 1328mg	3400mg per day for Men 19-50 years
Selenium	33% 18μg	27% 15μg	55μg per day for Men 19-50 years
Sodium	38.6% 579mg	71.4% 1072mg	1500mg per day for Men 19-50 years
Zinc	63.3% 6.97mg	50.5% 5.56mg	11mg per day for Men 19-50 years
Water	0.1% 3.83g	0.064% 2.4g	3700g per day for Men 19-50 years

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

• Low Sugar Peanut Spread has 2 times more Vitamin B2, 1.5 times more Vitamin B6 and 2.4 times more Vitamin B9 than Reduced Fat Peanut Butter.
• While Reduced Fat Peanut Butter contains 2.3 times more Vitamin B1 than Low Sugar Peanut Spread.
• Both Low Sugar Peanut Spread and Reduced Fat Peanut Butter have similar amounts of Vitamin B3, Vitamin B5 and Vitamin E per 7 oz.
• Both Low Sugar Peanut Spread as well as Reduced Fat Peanut Butter have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 7 oz.

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

• Low Sugar Peanut Spread has 2.1 times more Calcium, 1.3 times more Copper, 1.5 times more Iron, 1.3 times more Manganese, 1.2 times more Potassium, 1.2 times more Selenium and 1.3 times more Zinc than Reduced Fat Peanut Butter.
• While Reduced Fat Peanut Butter contains 1.8 times more Sodium than Low Sugar Peanut Spread.
• Both Low Sugar Peanut Spread and Reduced Fat Peanut Butter have similar amounts of Magnesium and Phosphorus per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Low Sugar Peanut Spread has 1.3 times more Energy, 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.
• While Reduced Fat Peanut Butter contains 2.5 times more Carbohydrate and 1.5 times more Sugars than Low Sugar Peanut Spread.
• Both Low Sugar Peanut Spread and Reduced Fat Peanut Butter have similar amounts of Protein per 7 oz.
• Both Low Sugar Peanut Spread as well as Reduced Fat Peanut Butter have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.