CALORIC DENSITY
Mayonnaise, red-cal or diet, chol-free
Peanut butter, smooth style, w/ salt
3.33
5.88
42138
16098
First, let's take a look at the macros. Each of these are listed in grams and as usual, normalized to 200 calories for easy comparison, so we're always comparing apples to apples.
Protein = 1g
Protein = 9g
Carbohydrates = 4g
Carbohydrates = 7g
Fat = 20g
Fat = 17g
Fiber = 0g
Fiber = 2g
Monounsaturated = 5g
Monounsaturated = 8g
Polyunsaturated = 12g
Polyunsaturated = 5g
Saturated Fat = 3g
Saturated Fat = 4g
Protein 1g 9g Carbohydrate 4g 7g Fiber 0g 2g Fat 20g 17g Monounsat. Fat 5g 17g Polyunsat. Fat 12g 5g Saturated Fat 3g 4g
Note: the chart below maxes out at 20, so you can see better.
Next, let's take a look at the Vitamin density. These values are shown in units of percent of recommended daily intake. And since we're showing 200 calories worth, this means anything above 10% is good.
Choline = 1%
Choline = 5%
Vitamin A = 0%
Vitamin A = 0%
Vitamin C = 0%
Vitamin C = 0%
Vitamin E = 32%
Vitamin E = 25%
Vitamin K = 19%
Vitamin K = 0%
Choline 1% 5% Vitamin A 0% 0% Vitamin C 0% 0% Vitamin E 32% 25% Vitamin K 19% 0%
Mayonnaise have significantly more Vitamins E, K than peanut butter. Mayonnaise are a good source of Vitamin E. Peanut butter are a good source of Vitamin E, Niacin, Phosphorus.
And here we see the B-vitamins: B1 (Thiamin), B2 (Riboflavin), B3 (Niacin), B5 (Pantothenic Acid), B6 (Pyridoxine)
Vitamin B1 = 0%
Vitamin B1 = 3%
Vitamin B2 = 0%
Vitamin B2 = 3%
Vitamin B3 = 0%
Vitamin B3 = 38%
Vitamin B5 = 0%
Vitamin B5 = 7%
Vitamin B6 = 0%
Vitamin B6 = 17%
Vitamin B12 = 0%
Vitamin B12 = 0%
Vitamin B1 0% 3% Vitamin B2 0% 3% Vitamin B3 0% 38% Vitamin B5 0% 7% Vitamin B6 0% 17% Vitamin B12 0% 0%
Now, lets look at mineral density. Here we have a lot of important electrolytes and minerals. Once again, units are in percent of RDI, thus for this 200 calorie serving anything above 10% would considered high.
Sodium = 29%
Sodium = 10%
Potassium = 1%
Potassium = 6%
Calcium = 0%
Calcium = 3%
Magnesium = 0%
Magnesium = 15%
Phosphorus = 0%
Phosphorus = 21%
Iron = 0%
Iron = 11%
Manganese = 0%
Manganese = 22%
Selenium = 2%
Selenium = 4%
Copper = 0%
Copper = 16%
Zinc = 0%
Zinc = 11%
Sodium 29% 10% Potasium 1% 6% Calcium 0% 3% Magnesium 0% 15% Phosphorus 0% 21% Iron 0% 11% Manganese 0% 22% Selenium 2% 4% Copper 0% 16% Zinc 0% 11%
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