Kale.World
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Peanut butter vs Tuna
CALORIC DENSITY
Peanut butter, smooth style, w/ salt
Tuna, lt, cnd in h2o, drnd sol
5.88
1.16
16098
15121

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.

*All our data comes from the USDA Nutrient Database.
Peanut butter
Tuna
Protein = 9g
Protein = 44g
Carbohydrates = 7g
Carbohydrates = 0g
Fat = 17g
Fat = 1g
Fiber = 2g
Fiber = 0g
Monounsaturated = 8g
Monounsaturated = 0g
Polyunsaturated = 5g
Polyunsaturated = 1g
Saturated Fat = 4g
Saturated Fat = 0g
Nutrient peanut butter tuna
Protein 9g 44g
Carbohydrate 7g 0g
Fiber 2g 0g
Fat 17g 1g
Monounsat. Fat 8g 1g
Polyunsat. Fat 5g 1g
Saturated Fat 4g 0g
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 = 12%
Vitamin A = 0%
Vitamin A = 5%
Vitamin C = 0%
Vitamin C = 0%
Vitamin E = 25%
Vitamin E = 5%
Vitamin K = 0%
Vitamin K = 0%
Nutrientpeanut buttertuna
Choline5%12%
Vitamin A0%5%
Vitamin C0%0%
Vitamin E25%5%
Vitamin K0%0%

Peanut butter have significantly more Vitamins E than tuna. Peanut butter are a good source of Vitamin E, Niacin, Phosphorus. Tuna are a great source of Vitamin B6, Phosphorus, Iron. Tuna are an excellent source of Niacin, Vitamin B12.

tuna

And here we see the B-vitamins: B1 (Thiamin), B2 (Riboflavin), B3 (Niacin), B5 (Pantothenic Acid), B6 (Pyridoxine)

Vitamin B1 = 3%
Vitamin B1 = 6%
Vitamin B2 = 3%
Vitamin B2 = 12%
Vitamin B3 = 38%
Vitamin B3 = 191%
Vitamin B5 = 7%
Vitamin B5 = 7%
Vitamin B6 = 17%
Vitamin B6 = 55%
Vitamin B12 = 0%
Vitamin B12 = 258%
Nutrientpeanut buttertuna
Vitamin B13%6%
Vitamin B23%12%
Vitamin B338%191%
Vitamin B57%7%
Vitamin B617%55%
Vitamin B120%258%

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 = 39%
Potassium = 6%
Potassium = 12%
Calcium = 3%
Calcium = 4%
Magnesium = 15%
Magnesium = 13%
Phosphorus = 21%
Phosphorus = 48%
Iron = 11%
Iron = 44%
Manganese = 22%
Manganese = 1%
Selenium = 4%
Selenium = 308%
Copper = 16%
Copper = 9%
Zinc = 11%
Zinc = 14%
Nutrientpeanut buttertuna
Sodium10%39%
Potasium6%12%
Calcium3%4%
Magnesium15%13%
Phosphorus21%48%
Iron11%44%
Manganese22%1%
Selenium4%308%
Copper16%9%
Zinc11%14%

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Kale.World is all about nutritional density – all our findings are normalized on a per calorie basis, making it easier to compare various foods.

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