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

Macros Ratio

	Protein	Fat	Carbs
Peanut Butter	14%	71%	15%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Peanut Butter	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	20.3% 588kcal	0.79% 23kcal	2900kcal per day for Men 19-50 years
Fat	51% 49.5g	0.14% 0.14g	97g per day for Men 19-50 years
Saturated Fat	29.7% 9.5g	0.078% 0.025g	32g per day for Men 19-50 years
Omega 3	2.44% 0.039g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	66.4% 11.3g	0.33% 0.056g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.4% 24g	4.13% 5.37g	130g per day for Men 19-50 years
Sugars	8.97% 6.5g	3.4% 2.46g	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	% 4.1g	NA	g per day for Men 19-50 years
Sucrose	% 2.4g	NA	g per day for Men 19-50 years
Fiber	15% 5.7g	4.74% 1.8g	38g per day for Men 19-50 years
Protein	39% 22g	1.04% 0.58g	56g per day for Men 19-50 years

Vitamins

	Peanut Butter	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	68% 613μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.9% 0.11mg	1.6% 0.019mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.08% 0.11mg	2.08% 0.027mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	82.3% 13mg	2.63% 0.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.04mg	2.8% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42.4% 0.55mg	8.6% 0.11mg	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	8.75% 35μg	2% 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	2.22% 2mg	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	39.6% 5.94mg	4.87% 0.73mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	8.17% 9.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Peanut Butter	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	5.4% 54mg	3.1% 31mg	1000mg per day for Men 19-50 years
Copper	63.4% 0.57mg	11.4% 0.1mg	0.9mg per day for Men 19-50 years
Fluoride	0.078% 3.1μg	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	27% 2.16mg	6.5% 0.52mg	8mg per day for Men 19-50 years
Magnesium	42.6% 179mg	2.14% 9mg	420mg per day for Men 19-50 years
Manganese	59% 1.36mg	19.6% 0.45mg	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	48% 335mg	2.86% 20mg	700mg per day for Men 19-50 years
Potassium	17.4% 592mg	5.1% 173mg	3400mg per day for Men 19-50 years
Selenium	73.5% 40.4μg	0.73% 0.4μg	55μg per day for Men 19-50 years
Sodium	31.7% 476mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	24.3% 2.67mg	2.64% 0.29mg	11mg per day for Men 19-50 years
Water	0.042% 1.55g	2.5% 93g	3700g per day for Men 19-50 years

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

• Smooth Peanut Butter has 5.6 times more Vitamin B1, 3.9 times more Vitamin B2, 31.3 times more Vitamin B3, 7.5 times more Vitamin B5, 4.9 times more Vitamin B6, 4.4 times more Vitamin B9 and 8.1 times more Vitamin E than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain more Vitamin A, more Vitamin C and more Vitamin K than Smooth Peanut Butter.
• Both Smooth Peanut Butter as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

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

• Smooth Peanut Butter has 1.7 times more Calcium, 5.5 times more Copper, 4.2 times more Iron, 19.9 times more Magnesium, 3 times more Manganese, 16.8 times more Phosphorus, 3.4 times more Potassium, 101 times more Selenium, 2 times more Sodium and 9.2 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 60 times more Water than Smooth Peanut Butter.

Comparison of macro-nutrients per 100 grams:

• Smooth Peanut Butter has 25.6 times more Energy, 353.9 times more Fat, 380.8 times more Saturated Fat, 4.9 times more Omega 3, 201.4 times more Omega 6, 4.5 times more Carbohydrate, 2.6 times more Sugars, 3.2 times more Fiber and 37.8 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Smooth Peanut Butter as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.