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Peanut Butter Nutritional Value And Analysis

Nutrition Facts

Serving size 100g

Amount per serving

Calories 630

% Daily Value *

Total Fat 51g %79

Saturated Fat 10g %51

Trans Fat 0g

Cholesterol 0mg %0

Sodium 17mg %1

Total Carbohydrate 22g %7

Dietary Fiber 5g %17

Total Sugars 10g

Protein 22g

Vitamin D 0.0IU %0

Calcium 49.0mg %3

Iron 1.7mg %9

Potassium 558mg %14

Phosphorus 335.0mg %33

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Vitamins in peanut butter

Vitamin A 0.0IU %0

Vitamin D 0.0IU %0

Vitamin C 0.0mg %0

Vitamin B12 0.0µg %0

Vitamin K 0.3µg %0

Choline, total 63.0mg %11

Vitamin B1 (Thiamin) 0.2mg %13

Vitamin B2 (Riboflavin) 0.2mg %15

Vitamin B5 (Pantothenic acid) 1.1mg %23

Vitamin B6 0.4mg %34

Vitamin E 9.1mg %61

Vitamin B3 (Niacin) 13.1mg %82

Minerals in peanut butter

Sodium 17.0mg %1

Calcium 49.0mg %4

Selenium 4.1µg %7

Iron 1.7mg %10

Potassium 558.0mg %15

Zinc 2.5mg %18

Phosphorus 335.0mg %34

Magnesium 168.0mg %40

Copper 0.4mg %47

Manganese 1.7mg %72

Amino Acids in peanut butter

Lysine 0.7g %30

Methionine 0.3g %34

Valine 0.8g %40

Isoleucine 0.6g %41

Threonine 0.5g %47

Leucine 1.5g %53

Histidine 0.6g %74

Cystine 0.2g %75

Tryptophan 0.2g %77

Tyrosine 0.8g %88

Phenylalanine 1.2g %128

Fatty Acids in peanut butter

DHA 0.00g %0

EPA 0.00g %0

DPA 0.00g %0

Omega-3 0.03g %2

ALA 0.03g %2

"~" is missing data | Data Source

Macronutrients ratio

Carbohydrate Quality Score

Carbohydrates are made up of three components: fiber, starch, and sugar. Our score is based on Harvard research and our data analysis.

The Carbohydrate Quality Score of peanut butter is 22.7/100 which makes it a excellent quality carbohydrate food.

22.7
low
excellent
good

Protein Completeness

A protein is called complete when, proportionally to its overall amino-acid content, it has enough of each essential amino acids.

Peanut Butter has an incomplete source of protein.

amino acid mg/kg of BW mg/g of protein
Lysine 45 31
Valine 39 36
Isoleucine 30 28
Threonine 23 24
Leucine 59 70
Histidine 15 25
Tryptophan 6 11
Met+Cys 22 22
Phe+Tyr 30 92

Protein Energy Ratio

Improving the protein energy ratio of your diet can be an effective strategy of increasing your diet quality an may potentially lead to weight loss.

The protein energy ratio in peanut butter is 1.4 which makes it a low P:E food.

1.4
low P:E
high P:E
medium P:E

Energy density (ED)

Lowering the energy density of your food can be an effective strategy for the prevention and treatment of obesity without focusing on calorie intake.

The energy density of peanut butter is 6.0 which makes it a high energy density food.

6.0%
low ED
high ED
medium ED

How nutritious is this food?

Micronutrients in peanut butter as % of Recommended Daily Intake per serving.

Complementary Nutrient Boosters

Here are the top ten popular foods that provide more of the nutrients that peanut butter is lacking.

Nutrient Density Score for peanut butter is 17/100 low).

The Nutrient Density Score tells you how much of the essential minerals, vitamins, amino acids and fatty acids you get per calorie. It helps you get the nutrients you need without consuming excess energy.

nutrient density score

17%
low
excellent
good

Micronutrient Ratios

Advising the ratios of micronutrients in a complete diet maybe more informative than each single nutrient on its own. The table below shows major micronutrient ratios for peanut butter

Nutrient Ratio Value Ideal Ratio
Omega6:Omega3 454.22 <4
Zinc:Copper 5.95 <12
Potassium:Sodium 32.82 >2
Caclcium:Magnesium 0.29 <2
Iron:Copper 4.03 <15
Calcium:Phosphorus 0.15 >1.3

Satiety Score

Satiety Score is a mathematical prediction of satiety based on macronutrients and micronutrients analysis of 650,000+ days of food logs.

satiety 45%

45%
low satiety
high satiety
medium satiety

Satiety Boosters

If you are trying to lose weight we created a list of TOP similar foods that will keep your hunger at bay.

This food is not insulinogenic with high insulin load.

Our insulinogenic formula determines the degree that food will raise your insulin levels in the short term.

24% of insulinogenic calories

24%
low
high
medium