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Peanut Butter (Smooth)
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Multi-Grain Toast
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Nutrition Facts
Serving Size
Whole Recipe (84g)
Calories409
% Daily Value *
Total Fat 28.9g37%
Saturated Fat 4.3g22%
Trans Fat 0g
Cholesterol 0mg0%
Sodium 260.2mg11%
Total Carbohydrate 27.2g10%
Dietary Fiber 11.5g41%
Total Sugars 4.2g8%
Includes --g Added Sugars--%
Protein 15.7g31%
Vitamin C 0.19mg0%
Vitamin D 0mcg0%
Iron 3mg17%
Calcium 116.3mg9%
Potassium 480.3mg10%
Phosphorus 348.8mg28%
*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.
Missing data "--" is set to equal 0. Totals may be higher than shown.
Settings
  • Blood Sugar Index 0 Good
  • This recipe is low in carbohydrates and sugar relative to the fiber, protein, and fat. It is a good choice for maintaining healthy blood sugar levels.
Weight Loss
Muscle Gain
Nutrient Density
  • PRAL score 3.98
  • Inflammation Score -44
  • Amino Acid Score 21%
  • Potassium/Sodium 1.85
Where do the calories come from?

A donut chart showing which nutrients contribute to the caloric total. There are 409 calories in Peanut Butter (Smooth) coming from 15% protein, 25% carbs, 60% fat, and 0% alcohol.

What is this food made of?

A pie chart showing the macro nutrient components for Peanut Butter (Smooth). This food consists of 12.2% water, 19.2% protein, 33.3% carbs, 35.3% fat, and 0% alcohol.

Detailed Nutrition Facts
155 nutrients
Macronutrients
-- = missing data %DV
Weight84g
Calories (kcal) 409 20%
Fat 28.9g 37%
Protein 15.7g 31%
Carbohydrate 27.2g 10%
Sugars 4.2g 8%
Fiber 11.5g 41%
Cholesterol 0mg 0%
Saturated Fats 4.3g 22%
Net-Carbs 15.7g
Trans Fatty Acids 0g
Minerals
-- = missing data %DV
Weight84g
Calcium 116.3mg 9%
Iron, Fe 3mg 17%
Potassium, K 480.3mg 10%
Magnesium 189mg 45%
Phosphorus, P 348.8mg 28%
Sodium 260.2mg 11%
Zinc, Zn 2.5mg 23%
Copper, Cu 0.6mg 67%
Manganese 1.7mg 73%
Selenium, Se 28.7mcg 52%
Fluoride, F 0.99mcg 0%
Molybdenum --mcg
Iodine, I 0.13mcg
Chlorine --mg
Chromium --mcg
Vitamins
-- = missing data %DV
Weight84g
Vitamin A, RAE 0mcg 0%
Vitamin C 0.19mg 0%
Thiamin (B1) 0.56mg 47%
Riboflavin (B2) 0.11mg 9%
Niacin (B3) 6.1mg 38%
Vitamin B5 (PA) 0.7mg 14%
Vitamin B6 0.38mg 22%
Biotin --mcg
Folate (B9) 52.7mcg 13%
Folic acid 0mcg 0%
Food Folate 52.7mcg 13%
Folate DFE 52.7mcg 13%
Choline 50.3mg 9%
Vitamin B12 0mcg 0%
Retinol 0mcg
Carotene, beta 0mcg 0%
Carotene, alpha 0mcg 0%
Cryptoxanthin, beta 0mcg 0%
Vitamin A, IU 0IU
Lycopene 0mcg
Lut + Zeaxanthin 208.2mcg
Vitamin E 2.1mg 14%
Vitamin D 0mcg 0%
Vitamin D2 --mcg
Vitamin D3 --mcg
Vitamin D (IU) 0IU 0%
Vitamin K 1.6mcg 1%
Vitamin K1 0mcg
Menaquinone-4 (K2) --mcg
Other
-- = missing data
Weight84g
Water 10g
Ash 3g
Alcohol 0g
Caffeine 0mg
Theobromine 0mg
PRAL score 3.98
Carbs & Sugars
-- = missing data %DV
Weight84g
Soluble Fiber --g
Insoluble Fiber --g
Added Sugar --g --%
Sucrose 1.1g
Glucose (Dextrose) 1.9g
Fructose 0.64g
Lactose 0.15g
Maltose 0.44g
Galactose 0g
Starch 1.5g
Carbohydrate, other --g
Total sugar alcohols --g
Fats
-- = missing data %AI
Weight84g
Total Monounsaturated 8.968g
Total Polyunsaturated 12.274g
Omega 3s 6.545g 409%
Omega 6s 5.721g 34%
Omega 3 to Omega 6 Ratio 1.14
Omega 6 to Omega 3 Ratio 0.87
Omega 3 Fats
alpha-Linolenic Acid (ALA) 6.479g 405%
Eicosapentaenoic Acid (EPA) 0.004g
Docosapentaenoic Acid (DPA) 0g
Docosahexaenoic Acid (DHA) 0g
n-3-Eicosatrienoic Acid (20:3) --g
Omega-6 Fats
Linoleic Acid (18:2 n-6 cis cis) --g
gamma-Linolenic Acid (GLA) --g
cis-cis-n6-Eicosadienoic Acid 0.002g
Dihomo-gamma-linolenic acid (DGLA) --g
Arachidonic acid (AA) --g
Saturated Fats
Butyric (4:0) 0g
Caproic (6:0) 0g
Caprylic Acid (8:0) 0.004g
Capric Acid (10:0) 0g
Lauric Acid (12:0) 0g
Tridecanoic Acid (13:0) --g
Myristic Acid (14:0) 0.006g
Pentadecanoic Acid (15:0) 0.001g
Palmitic Acid (16:0) 2.194g
Margaric Acid (17:0) 0.018g
Stearic Acid (18:0) 1.064g
Arachidic Acid (20:0) 0.212g
Behenic Acid (22:0) 0.57g
Lignoceric Acid (24:0) 0.244g
Monounsaturated Fats
Myristoleic Acid (14:1) 0g
Pentadecenoic Acid (15:1) 0g
Palmitoleic Acid (16:1) 0.028g
cis-Palmitoleic Acid (16:1 cis) --g
Heptadecenoic Acid (17:1) 0g
Oleic Acid (18:1) 8.642g
cis-Oleic Acid (18:1 cis) --g
cis-Vaccenic acid --g
Gadoleic Acid (20:1) 0.24g
Docosenoic Acid (22:1) 0.04g
cis-Docosenoic Acid (22:1 cis) --g
cis-Tetracosenoic Acid (24:1 cis) 0.018g
Polyunsaturated Fats
Octadecadienoic Acid (18:2) 5.721g
Conjugated Linoleic Acid (CLAs) --g
i-Octadecadienoic Acid (18:2 mixed isomers) --g
undifferentiated-Octadecatrienoic 6.545g
Octadecatrienoic Acid (mixed isomers) --g
Parinaric Acid (18:4) 0g
Eicosatrienoic Acid (20:3) 0g
Eicosatetraenoic Acid 20:4 0g
Heneicosapentaenoic Acid 21:5 0g
22:4 0g
Trans Fats
Trans-Polyenoic Fats --g
Trans-Monoenoic Fats --g
trans-Palmitoleic Acid (16:1 trans) --g
trans-Oleic Acid (18:1 trans) --g
trans-Docosenoic Acid (22:1 trans) --g
trans-Octadecadienoic Acid (18:2 trans) --g
trans-trans-Octadecadienoic Acid (18:2 trans trans) --g
Phytosterols (Plant Sterols)
Total Phytosterols --g
Stigmasterol 0.003g
Campesterol 0.013g
Beta-sitosterol 0.026g
Amino Acids
-- = missing data %RDI
Weight84g
Essential Amino Acids
Histidine 362mg 52%
Isoleucine 533mg 38%
Leucine 984mg 36%
Lysine 535mg 25%
Methionine 225mg 31%
Phenylalanine 753mg 86%
Threonine 454mg 43%
Tryptophan 190mg 68%
Valine 655mg 36%
Conditionally Essential Amino Acids
Arginine 1548mg
Cystine 215mg 75%
Glycine 906mg
Proline 858mg
Tyrosine 464mg 53%
Non-Essential Amino Acids
Alanine 641mg
Aspartic acid 1691mg
Betaine 1mg
Glutamic acid 3329mg
Hydroxyproline 50mg
Serine 843mg
Data Source
Peanut Butter (Smooth)
USDA Food Data Central Standard Release (Common)Iodine data is obtained from the USDA Iodine database.
Flax Seeds
USDA Food Data Central Standard Release (Common)
Multi-Grain Toast
USDA Food Data Central Standard Release (Common)