#1: Peanut Butter (Smooth)×
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#2: Flax Seeds×
×
#3: Canola Oil×
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Nutrition Comparison of Peanut Butter (Smooth), Flax Seeds, and Canola Oil

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Calorie Comparison


2000 calories = Full Bar. (~ = missing data)
  • Peanut Butter (Smooth)2 tbsp (x1)9% DV188 calories
  • Flax Seeds1 tbsp, ground (x1)2% DV37 calories
  • Canola Oil1 tbsp (x1)6% DV124 calories

Fat Comparison


65g = Full Bar. (~ = missing data)
  • Peanut Butter (Smooth)2 tbsp (x1)24% DV15.9g
  • Flax Seeds1 tbsp, ground (x1)5% DV3g
  • Canola Oil1 tbsp (x1)22% DV14g

Carbohydrate Comparison


300g = Full Bar. (~ = missing data)
  • Peanut Butter (Smooth)2 tbsp (x1)3% DV7.7g
  • Flax Seeds1 tbsp, ground (x1)1% DV2g
  • Canola Oil1 tbsp (x1)0% DV0g

Protein Comparison


50g = Full Bar. (~ = missing data)
  • Peanut Butter (Smooth)2 tbsp (x1)14% DV7g
  • Flax Seeds1 tbsp, ground (x1)3% DV1.3g
  • Canola Oil1 tbsp (x1)0% DV0g

Cholesterol Comparison


300mg = Full Bar. (~ = missing data)
  • Peanut Butter (Smooth)2 tbsp (x1)0% DV0mg
  • Flax Seeds1 tbsp, ground (x1)0% DV0mg
  • Canola Oil1 tbsp (x1)0% DV0mg

Fiber Comparison


25g = Full Bar. (~ = missing data)
  • Peanut Butter (Smooth)2 tbsp (x1)7% DV1.8g
  • Flax Seeds1 tbsp, ground (x1)8% DV1.9g
  • Canola Oil1 tbsp (x1)0% DV0g

Sugar Comparison


50g = Full Bar. (~ = missing data)
  • Peanut Butter (Smooth)2 tbsp (x1)4% DV2.1g
  • Flax Seeds1 tbsp, ground (x1)0% DV0.1g
  • Canola Oil1 tbsp (x1)0% DV0g

Iron Comparison


18mg = Full Bar. (~ = missing data)
  • Peanut Butter (Smooth)2 tbsp (x1)4% DV0.7mg
  • Flax Seeds1 tbsp, ground (x1)2% DV0.4mg
  • Canola Oil1 tbsp (x1)0% DV0mg

Calcium Comparison


1300mg = Full Bar. (~ = missing data)
  • Peanut Butter (Smooth)2 tbsp (x1)1% DV17.3mg
  • Flax Seeds1 tbsp, ground (x1)1% DV17.9mg
  • Canola Oil1 tbsp (x1)0% DV0mg

Potassium Comparison


4700mg = Full Bar. (~ = missing data)
  • Peanut Butter (Smooth)2 tbsp (x1)4% DV189.4mg
  • Flax Seeds1 tbsp, ground (x1)1% DV56.9mg
  • Canola Oil1 tbsp (x1)0% DV0mg
~ = missing data
 Macronutrients
Food ##1#2#3
Weight (g)32714
Calories
(%DV)
188
(9%)
37
(2%)
124
(6%)
Fat (g)
(%DV)
15.9
(24%)
3
(5%)
14
(22%)
Protein (g)
(%DV)
7
(14%)
1.3
(3%)
0
(0%)
Carbohydrates (g)
(%DV)
7.7
(3%)
2
(1%)
0
(0%)
Sugar (g)
(%DV)
2.1
(4%)
0.1
(0%)
0
(0%)
Fiber (g)
(%DV)
1.8
(7%)
1.9
(8%)
0
(0%)
Cholesterol (mg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Saturated Fats (g)
(%DV)
3
(15%)
0.3
(1%)
1
(5%)
Net Carbs (g)5.80.10
Trans Fats (g)0~0.1
 Minerals
Food ##1#2#3
Weight (g)32714
Calcium (mg)
(%DV)
17.3
(1%)
17.9
(1%)
0
(0%)
Iron (mg)
(%DV)
0.7
(4%)
0.4
(2%)
0
(0%)
Potassium (mg)
(%DV)
189.4
(4%)
56.9
(1%)
0
(0%)
Magnesium (mg)
(%DV)
57.3
(14%)
27.4
(7%)
0
(0%)
Phosphorus (mg)
(%DV)
107.2
(9%)
44.9
(4%)
0
(0%)
Sodium (mg)
(%DV)
152.3
(6%)
2.1
(0%)
0
(0%)
Zinc (mg)
(%DV)
0.9
(8%)
0.3
(3%)
0
(0%)
Copper (mg)
(%DV)
0.2
(20%)
0.1
(9%)
0
(0%)
Manganese (mg)
(%DV)
0.4
(19%)
0.2
(8%)
0
(0%)
Selenium (μg)
(%DV)
12.9
(24%)
1.8
(3%)
0
(0%)
Fluoride (μg)1~~
 Vitamins
Food ##1#2#3
Weight (g)32714
Vitamin A, RAE (μg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Vitamin C (mg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Vitamin B12 (μg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Thiamin (B1) (mg)
(%DV)
0
(3%)
0.1
(10%)
0
(0%)
Riboflavin (B2) (mg)
(%DV)
0
(3%)
0
(1%)
0
(0%)
Niacin (B3) (mg)
(%DV)
4.2
(26%)
0.2
(1%)
0
(0%)
Vitamin B5 (PA) (mg)
(%DV)
0.3
(7%)
0.1
(1%)
0
(0%)
Vitamin B6 (mg)
(%DV)
0.2
(10%)
0
(2%)
0
(0%)
Folate (B9) (μg)
(%DV)
11.2
(3%)
6.1
(2%)
0
(0%)
Folic acid (μg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Food Folate (μg)
(%DV)
11.2
(3%)
6.1
(2%)
0
(0%)
Folate (DFE) (μg)
(%DV)
11.2
(3%)
6.1
(2%)
0
(0%)
Choline (mg)
(%DV)
21
(4%)
5.5
(1%)
0
(0%)
Retinol (μg)000
Vitamin A (IU)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Beta Carotene (μg)
(%RDA)
0
(0%)
0
(0%)
0
(0%)
Alpha Carotene (μg)
(%RDA)
0
(0%)
0
(0%)
0
(0%)
Beta Crypt (μg)
(%RDA)
0
(0%)
0
(0%)
0
(0%)
Lycopene (μg)000
Lut + Zeaxan (μg)045.60
Vitamin E (mg)
(%DV)
1.9
(13%)
0
(0%)
2.4
(16%)
Vitamin D (μg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Ergocalciferol (D2) (μg)~~~
Cholecalciferol (D3) (μg)~
 
~
 
~
 
Vitamin D (IU)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Vitamin K (μg)
(%DV)
0
(0%)
0.3
(0%)
10
(8%)
Vitamin K1 (Dihydrophylloquinone) (μg)000
Menaquinone-4 (μg)~~0
 Other
Food ##1#2#3
Weight (g)32714
Water (g)0.50.50
Ash (g)100
Alcohol (g)000
Caffeine (mg)000
Theobromine (mg)000
 Carbohydrates
Food ##1#2#3
Weight (g)32714
Sucrose (g)0.80.1~
Glucose (g)1.30~
Fructose (g)00~
Lactose (g)00~
Maltose (g)00~
Galactose (g)00~
Starch (g)1.5~~
 Fats
Food ##1#2#3
Weight (g)32714
Omega 3s (mg)
(%AI)
4
(0%)
1597
(100%)
1279
(80%)
Omega 6s (mg)
(%AI)
3610
(21%)
414
(2%)
2661
(16%)
Omega 3 to Omega 6 Ratio0
 
3.86
 
0.48
 
Omega 6 to Omega 3 Ratio940
 
0.26
 
2.08
 
4:0 (mg)000
6:0 (mg)000
8:0 (mg)400
10:0 (mg)000
12:0 (mg)000
13:0 (mg)~~~
14:0 (mg)410
15:0 (mg)000
16:0 (mg)1446152602
17:0 (mg)1310
18:0 (mg)59393292
20:0 (mg)196491
22:0 (mg)554446
24:0 (mg)2362~
Monosaturated Fats (mg)6632
 
527
 
8859
 
14:1 (mg)0~0
15:1 (mg)0~0
16:1 undifferentiated (mg)17230
16:1 c (mg)~~~
16:1 t (mg)~~~
17:1 (mg)0~0
18:1 undifferentiated (mg)63625158644
18:1 c (mg)~~8640
18:1 t (mg)~~4
18:1-11 t (18:1t n-7) (mg)~
 
~
 
~
 
20:1 (mg)2185184
22:1 undifferentiated (mg)36
 
1
 
0
 
22:1 c (mg)~~~
22:1 t (mg)~~~
24:1 c (mg)~4~
Polyunsaturated Fats (mg)3626
 
2011
 
3940
 
18:2 undifferentiated (mg)36104132661
18:2 n-6 c,c (mg)~~2610
18:2 CLAs (mg)~~~
18:2 t,t (mg)~~51
18:2 i (mg)~~~
18:2 t not further defined (mg)~
 
~
 
~
 
18:3 undifferentiated (mg)1215971279
Alpha Linolenic Acid (ALA) (mg)~
 
~
 
1279
 
18:3 n-6 c,c,c (mg)~~0
18:3i (mg)~~~
18:4 (mg)000
20:2 n-6 c,c (mg)000
20:3 undifferentiated (mg)0~0
20:3 n-3 (mg)~~~
20:3 n-6 (mg)~~~
20:4 undifferentiated (mg)0
 
0
 
0
 
20:4 n-6 (mg)~~~
Eicosapentaenoic Acid (EPA) (mg)4
 
0
 
0
 
21:5 (mg)~~~
22:4 (mg)~~~
Docosapentaenoic Acid (DPA) (mg)000
Docosahexaenoic Acid (DHA) (mg)0
 
0
 
0
 
Fatty acids, total trans-monoenoic (mg)~
 
~
 
4
 
Fatty acids, total trans-polyenoic (mg)~
 
~
 
51
 
Phytosterols (mg)~~~
Stigmasterol (mg)~0.770.42
Campesterol (mg)~3.1533.74
Beta-sitosterol (mg)~658
 Amino Acids
Food ##1#2#3
Weight (g)32714
Betaine (mg)000
Tryptophan (mg)
(%RDI)
73
(26%)
21
(7%)
~
(~%)
Threonine (mg)
(%RDI)
166
(16%)
54
(5%)
~
(~%)
Isoleucine (mg)
(%RDI)
195
(14%)
63
(4%)
~
(~%)
Leucine (mg)
(%RDI)
489
(18%)
86
(3%)
~
(~%)
Lysine (mg)
(%RDI)
215
(10%)
60
(3%)
~
(~%)
Methionine (mg)
(%RDI)
84
(12%)
26
(4%)
~
(~%)
Cystine (mg)
(%RDI)
72
(25%)
24
(8%)
~
(~%)
Phenylalanine (mg)
(%RDI)
380
(43%)
67
(8%)
~
(~%)
Tyrosine (mg)
(%RDI)
262
(30%)
35
(4%)
~
(~%)
Valine (mg)
(%RDI)
247
(14%)
75
(4%)
~
(~%)
Arginine (mg)875135~
Histidine (mg)
(%RDI)
176
(25%)
33
(5%)
~
(~%)
Alanine (mg)29065~
Aspartic acid (mg)965143~
Glutamic acid (mg)1609283~
Glycine (mg)45487~
Proline (mg)44556~
Serine (mg)46868~
Hydroxyproline (mg)~12~

Data Source: USDA National Nutrient Database for Standard Reference, Release 28.

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