Even though manufacturers may add some sugar, salt and stabilizers into their products, the ingredients in peanut butter must be at least 90 percent peanuts, according to the Peanut Butter Lovers website. Peanut butter and jelly combined deliver protein, most of the dietary minerals and a little vitamin C.
Definition
Basic peanut butter and jelly are simple products containing few ingredients. Peanuts are shelled, roasted and ground to create peanut butter. Jelly is made from cooking together fruit, sugar or other sweetener and a gelling agent called pectin. Nutritional values presented are for one serving size, or two tablespoons of smooth peanut butter and one tablespoon of jelly.
Basic Nutrition
Jelly contains 56 calories, 13.77 g of carbohydrates and 1.8 mg of vitamin C, but contributes no other significant nutrition. Peanut butter has 188 calories, 8 g of protein, 6.3 g of carbohydrates and 1.9 g of dietary fiber.
Fat Content
Peanut butter contains 16.12 g of total fat, which represents 25 percent of the recommended daily intake based on a 2,000 calorie per day diet. While that's high, it includes only 3.4 g of saturated fat, 12.2 g of healthy unsaturated fats and no cholesterol. It also provides heart-healthy omega-3 and omega-6 fatty acids. It has 0.03 grams of omega-3 fatty acids, or 1.8 to 2.7 percent of the recommended daily intake. You'll also gain 4.51 g of omega-6 fatty acids, which is 26 percent of the recommended daily intake for men and 37 percent for women.
Vitamins
Peanut butter provides three percent of the recommended daily value of vitamin C from the 1.8 mg contributed by jelly. It has 4.3 mg of niacin and 2.9 mg of vitamin E, which is 21 percent of the daily value for niacin and 14 percent for vitamin E. It also contains 0.17 mg of vitamin B6 and 24 mcg of folate.
Minerals
Peanut butter offers most of the essential dietary minerals in differing amounts. It's a great source of three minerals, delivering 49 mg of magnesium, 115 mg of phosphorus and 0.47 mg of manganese. It also has 208 mg of potassium, 0.9 mg of zinc, 0.15 mg of copper, 0.6 mg of iron and 14 mg of calcium.
Considerations
It's hard to imagine peanut butter and jelly without the bread that makes it a complete sandwich. Two slices of white bread add 132 calories, 3.8 g of protein, 1.6 g of total fat and 1.2 g of dietary fiber. You'll also gain 76 mg of calcium, 1.88 mg of iron, 86 mcg of folate and about 10 percent of the recommended intake of thiamin, riboflavin and niacin.
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