CALORIC DENSITY
Peanut butter, smooth style, w/ salt
Coconut oil
5.88
8.62
16098
4047
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 = 9g
Protein = 0g
Carbohydrates = 7g
Carbohydrates = 0g
Fat = 17g
Fat = 23g
Fiber = 2g
Fiber = 0g
Monounsaturated = 8g
Monounsaturated = 1g
Polyunsaturated = 5g
Polyunsaturated = 0g
Saturated Fat = 4g
Saturated Fat = 20g
Protein 9g 0g Carbohydrate 7g 0g Fiber 2g 0g Fat 17g 23g Monounsat. Fat 8g 23g Polyunsat. Fat 5g 0g Saturated Fat 4g 20g
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 = 5%
Choline = 0%
Vitamin A = 0%
Vitamin A = 0%
Vitamin C = 0%
Vitamin C = 0%
Vitamin E = 25%
Vitamin E = 0%
Vitamin K = 0%
Vitamin K = 0%
Choline 5% 0% Vitamin A 0% 0% Vitamin C 0% 0% Vitamin E 25% 0% Vitamin K 0% 0%
Peanut butter have significantly more Vitamins E than coconut oil. 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 = 3%
Vitamin B1 = 0%
Vitamin B2 = 3%
Vitamin B2 = 0%
Vitamin B3 = 38%
Vitamin B3 = 0%
Vitamin B5 = 7%
Vitamin B5 = 0%
Vitamin B6 = 17%
Vitamin B6 = 0%
Vitamin B12 = 0%
Vitamin B12 = 0%
Vitamin B1 3% 0% Vitamin B2 3% 0% Vitamin B3 38% 0% Vitamin B5 7% 0% Vitamin B6 17% 0% 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 = 10%
Sodium = 0%
Potassium = 6%
Potassium = 0%
Calcium = 3%
Calcium = 0%
Magnesium = 15%
Magnesium = 0%
Phosphorus = 21%
Phosphorus = 0%
Iron = 11%
Iron = 0%
Manganese = 22%
Manganese = 0%
Selenium = 4%
Selenium = 0%
Copper = 16%
Copper = 0%
Zinc = 11%
Zinc = 0%
Sodium 10% 0% Potasium 6% 0% Calcium 3% 0% Magnesium 15% 0% Phosphorus 21% 0% Iron 11% 0% Manganese 22% 0% Selenium 4% 0% Copper 16% 0% Zinc 11% 0%
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