In the past, the answer would have been jam or none of the above. Jam is the only one that's fat-free. Recent evidence, however, points to peanut butter as a better choice. Because of the type of fat, and possibly the type of carbohydrates and fiber, found in peanuts. Although 72 percent of the calories in peanuts comes from fat, much of it is monounsaturated not saturated fats.
Saturated fats are the ones most associated with increased risk of heart disease.
In the past, monounsaturated fats were thought to have a neutral effect on heart disease risk. Today, the more common opinion is that they may have a positive effect. Replacing saturated fat with monounsaturated fat resulted in a 20 percent decrease in heart disease risk. Having the right kind of fats is just one of the nutritional virtues of peanuts and peanut butter. They also are good sources of protein, soluble fiber, vitamin E, folic acid, copper, zinc, selenium and magnesium.