Peanut butter and fruit jam are foods commonly enjoyed with bread or crackers.

The flavor and texture vary, leading to different preferences among individuals. I looked into which option might be better from a nutritional perspective.

 

According to the Food and Drug Safety Administration's Food Nutritional Content Database, one tablespoon (15g) of peanut butter contains approximately ▲98 kcal, ▲1.4g of sugars, ▲3.8g of protein, and ▲5.8g of unsaturated fatty acids. It also contains a significant amount of nutrients such as vitamin E, magnesium, and potassium.

 

A large spoonful of strawberry jam contains approximately ▲42kcal, ▲7.85g of sugars, ▲0.08g of protein, and ▲0.01g of unsaturated fatty acids, with the main nutrient being carbohydrates (10.5g). A large spoonful of apple jam contains about ▲36kcal, ▲6.9g of sugars, and 0g of protein, with the main nutrient also being carbohydrates (9.15g), similar to strawberry jam.

Therefore, considering the nutritional composition, peanut butter is a better choice than fruit jam.

 

Fruit jam contains more added sugars such as sugar or corn syrup than the natural sweetness of fructose found in fruit. Peanut butter is rich in nutrients such as protein, unsaturated fatty acids, and minerals, making it highly nutrient-dense. Nutrient density indicates how much nutrients are contained relative to the food's caloric content.

 

The protein and fiber in peanut butter help maintain satiety and prevent overeating.

When choosing peanut butter, it is best to check the nutrition label on the back and select a product with a high peanut content. Some peanut butters reduce the peanut content and add large amounts of salt, sugar, and other ingredients to enhance flavor. When selecting fruit jam, it is advisable to choose products with low sugar content and no artificial additives.

 

 

However, even if it is a healthier choice, excessive consumption should be avoided. Peanut butter is relatively high in calories, so consuming only 10-15g, about one or two tablespoons, per day is appropriate.

 

 

Provided by: Health Chosun