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Peanut butter


Description

Peanut butter is a type of spread that is made from ground peanuts. It is a popular ingredient in many dishes, including sandwiches, smoothies, and energy bars. Peanut butter is also a good source of many important nutrients, making it a valuable addition to a healthy diet.

One of the biggest benefits of peanut butter is that it is a good source of protein. Protein is an essential nutrient that is important for maintaining strong muscles, bones, and connective tissue. Peanut butter is also a good source of vitamins B6 and E, as well as niacin and folate. Additionally, peanut butter is a good source of magnesium, which is important for maintaining healthy blood pressure and heart function.

One potential drawback of peanut butter is that it can be high in fat, particularly saturated fat. Consuming too much saturated fat can increase your risk of heart disease and other health problems. Additionally, some brands of peanut butter can be high in sugar and sodium, which can contribute to high blood pressure and other health problems.

Overall, peanut butter is a nutritious and delicious food that offers many health benefits. While it is high in fat and some brands can be high in sugar and sodium, it can still be a healthy choice when consumed in moderation as part of a balanced diet. It is important to choose brands of peanut butter that are low in sugar and sodium and to read the ingredient labels carefully to check for added sugars and other potentially harmful ingredients.

Peanut butter is a food in the "Legumes" category and it is high in fats. It is a food with a high energy density: 100g provide about 29% of the recommended daily energy intake. Peanut butter as a high content of , which is why its daily consumption should be limited. Peanut butter is rich in minerals and vitamins. The most present mineral is Potassium (K) and in 100g it contains enough Selenium (Se) to provide 73% of the daily requirement. The most common vitamin is Niacin (B3) and in 100g it contains enough Niacin (B3) to provide 82% of the daily requirement.

Glycemic Index: 14/100 (low)

( ! ) This information is for educational purposes only and is not intended to replace the advice of your doctor or other health care provider. We encourage you to discuss any questions or concerns you may have with your provider.

Nutrition Facts (100g)

RDA
Energy 588 kcal
2460 kJ
29%
Water 1.55 g
2 ml
0%
Protein 21.9 g 44%
Carbohydrate 24 g 9%
Sugars 6.5 g 13%
Starch 4.57 g
Fiber 5.7 g 20%
Fat 49.5 g 63%
Saturated 2 9.52 g (of recommended max) 48%
Monounsatured 20.7 g 52%
Polyunsatured 11.3 g 57%

2 A maximum of 20g of saturated fat per day is recommended

Minerals

Calcium (Ca) 54 mg 4%
Iron (Fe) 2 mg 11%
Magnesium (Mg) 179 mg 43%
Phosphorus (P) 335 mg 27%
Potassium (K) 592 mg 13%
Sodium (Na) 476 mg 21%
Zinc (Zn) 2.67 mg 24%
Copper (Cu) 0.571 mg 63%
Manganese (Mn) 1.36 mg 59%
Selenium (Se) 0.0404 mg 73%
Fluoride (F) 0.0031 mg 0%

Vitamins

Thiamin (B1) 0.107 mg 9%
Riboflavin (B2) 0.105 mg 8%
Niacin (B3) 13.2 mg 83%
Pantothenic acid (B5) 1.04 mg 21%
Pyridoxine (B6) 0.551 mg 32%
Folate (B9) 0.035 mg 9%
Vitamin E 5.94 mg 40%

Amino acids

Arginine 2.73 g
Histidine 0.55 g 79%
Lysine 0.672 g 32%
Aspartic acid 3.02 g
Glutamic acid 5.03 g
Serine 1.46 g
Threonine 0.518 g 49%
Cysteine 0.226 g
Glycine 1.42 g
Proline 1.39 g
Alanine 0.905 g
Isoleucine 0.608 g 43%
Leucine 1.53 g 56%
Methionine 0.262 g 25%
Phenylalanine 1.19 g 68%
Tryptophan 0.228 g 81%
Tyrosine 0.819 g
Valine 0.773 g 42%

Data analysis

Macronutrients relative proportion

This graph shows the relative percentage of each macronutrient in relation to the one most present. Peanut butter is high in fats.

Carbohydrates: 25.2%
Fats: 51.9%
Proteins: 23%

Vitamins relative proportion

This graph shows the percentage of each vitamin in relation to the one most present. The most abundant vitamin is Niacin (B3). Niacin (B3) is a water soluble vitamin. This means that it is easily absorbed by the body and any excess is removed. Niacin (B3) helps maintain healthy skin and nerves and it helps lower cholesterol levels.

This graph shows the amount of each vitamin (green area) in relation to the recommended daily intake (gray line).

Minerals relative proportion

This graph shows the percentage of each mineral in relation to the one most present. The most abundant mineral is Potassium (K). Potassium (K) is labeled as macromineral because the body needs it in high amount. Potassium (K) helps the body keep proper fluid balance, nerve transmission, and muscle contraction.

This graph shows the amount of each mineral (green area) in relation to the recommended daily intake (gray line).

Essential amino acids relative proportion

This graph shows the percentage of each essential amino acid in relation to the one most present. The most abundant aminoacid is Glutamic Acid.

This graph shows the amount of each essential amino acid (green area) in relation to the recommended daily intake (gray line).

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Food
Fruit Vegetables Meat Dairy Eggs Bread Superfood Legumes Cereals Nuts and Seeds Seafood Other Spices and Herbs
Macronutrients Carbohydrate Fat Protein Water Fiber
Vitamins Thiamin (B1) Riboflavin (B2) Niacin (B3) Pantothenic Acid (B5) Pyridoxine (B6) Folate (B9) Cobalamine (B12) Ascorbic Acid (C) Vitamin A Vitamin K Vitamin E Vitamin D
Minerals Calcium (Ca) Iron (Fe) Magnesium (Mg) Phosphorus (P) Potassium (K) Sodium (Na) Zinc (Zn) Copper (Cu) Manganese (Mn) Iodine (I) Selenium (Se) Fluoride (F)
Amino acids Arginine Histidine Lysine Aspartic Acid Glutamic Acid Serine Threonine Asparagine Glutamine Cysteine Selenocysteine Glycine Proline Alanine Isoleucine Leucine Methionine Phenylalanine Tryptophan Tyrosine Valine