Comparing Nutrients in 100 grams Canned Carrots with Salt VS Peanut Butter

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Peanut Butter	14%	71%	15%

Macro Nutrients

	Canned Carrots with Salt	Peanut Butter	Recommended Dietary Allowance
Energy	0.86% 25kcal	20.3% 588kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.19g	51% 49.5g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	29.7% 9.5g	32g per day for Men 19-50 years
Omega 3	0.69% 0.011g	2.44% 0.039g	1.6g per day for Men 19-50 years
Omega 6	0.46% 0.079g	66.4% 11.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.26% 5.54g	18.4% 24g	130g per day for Men 19-50 years
Sugars	3.42% 2.48g	8.97% 6.5g	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	% 4.1g	g per day for Men 19-50 years
Sucrose	NA	% 2.4g	g per day for Men 19-50 years
Fiber	3.95% 1.5g	15% 5.7g	38g per day for Men 19-50 years
Protein	1.14% 0.64g	39% 22g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Peanut Butter	Recommended Dietary Allowance
Vitamin A	62% 558μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.5% 0.018mg	8.9% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	8.08% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.45% 0.55mg	82.3% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.7% 0.14mg	21% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.6% 0.11mg	42.4% 0.55mg	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	2.25% 9μg	8.75% 35μg	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	3% 2.7mg	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	4.93% 0.74mg	39.6% 5.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.17% 9.8μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Peanut Butter	Recommended Dietary Allowance
Calcium	2.5% 25mg	5.4% 54mg	1000mg per day for Men 19-50 years
Copper	11.6% 0.1mg	63.4% 0.57mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.078% 3.1μg	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	8% 0.64mg	27% 2.16mg	8mg per day for Men 19-50 years
Magnesium	1.9% 8mg	42.6% 179mg	420mg per day for Men 19-50 years
Manganese	19.6% 0.45mg	59% 1.36mg	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	3.43% 24mg	48% 335mg	700mg per day for Men 19-50 years
Potassium	5.26% 179mg	17.4% 592mg	3400mg per day for Men 19-50 years
Selenium	0.73% 0.4μg	73.5% 40.4μg	55μg per day for Men 19-50 years
Sodium	16% 242mg	31.7% 476mg	1500mg per day for Men 19-50 years
Zinc	2.36% 0.26mg	24.3% 2.67mg	11mg per day for Men 19-50 years
Water	2.5% 93g	0.042% 1.55g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Salt VS Peanut Butter per 100 g

Compare the macro and micronutrient content in 100 g of Canned Carrots with Salt versus 100 g of Peanut Butter to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Canned Carrots with Salt vs Peanut Butter:

• 100 grams of Canned Carrots with Salt have more Vitamin A, more Vitamin C and more Vitamin K than Peanut Butter.
• While 100 g of Smooth Peanut Butter contain 5.9 times more Vitamin B1, 3.5 times more Vitamin B2, 23.8 times more Vitamin B3, 7.7 times more Vitamin B5, 4.9 times more Vitamin B6, 3.9 times more Vitamin B9 and 8 times more Vitamin E than Drained Canned Carrots with Salt.
• 100 grams of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• 100 grams of Peanut Butter have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Drained Canned Carrots with Salt as well as Smooth Peanut Butter have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Canned Carrots with Salt vs Peanut Butter:

• 100 grams of Canned Carrots with Salt have 60 times more Water than Peanut Butter.
• While 100 g of Smooth Peanut Butter contain 2.2 times more Calcium, 5.5 times more Copper, 3.4 times more Iron, 22.4 times more Magnesium, 3 times more Manganese, 14 times more Phosphorus, 3.3 times more Potassium, 101 times more Selenium, 2 times more Sodium and 10.3 times more Zinc than Drained Canned Carrots with Salt.
• 100 grams of Canned Carrots with Salt lack sufficient amounts of Magnesium and Selenium

Comparison of macro-nutrients per 100 grams:

• 100 g of Smooth Peanut Butter contain 23.5 times more Energy, 260.7 times more Fat, 264.4 times more Saturated Fat, 3.5 times more Omega 3, 142.8 times more Omega 6, 4.3 times more Carbohydrate, 2.6 times more Sugars, 3.8 times more Fiber and 34.3 times more Protein than Drained Canned Carrots with Salt.
• 100 grams of Canned Carrots with Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein