Comparing Nutrients in 100 calories Peanut Butter VS Potato Skin

Weight per 100 calories

• Peanut Butter: 17g
• Potato Skin: 172g

Peanut Butter has 10.1 times more energy per 100g than Potato Skin. It has very high energy density when compared to other foods. Raw Potato Skin having low energy density.

Discover which food has more nutrients per 100 calories - Peanut Butter or Potato Skin?

Macros Ratio

	Protein	Fat	Carbs
Peanut Butter	14%	71%	15%
Potato Skin	17%	1%	82%

Macro Nutrients

	Peanut Butter	Potato Skin	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	8.7% 8.43g	0.18% 0.17g	97g per day for Men 19-50 years
Saturated Fat	5.06% 1.6g	0.14% 0.045g	32g per day for Men 19-50 years
Omega 3	0.41% 0.007g	1.08% 0.017g	1.6g per day for Men 19-50 years
Omega 6	11.3% 1.9g	0.32% 0.055g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.14% 4.08g	16.5% 21.4g	130g per day for Men 19-50 years
Sugars	1.52% 1.1g	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0% 0g	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 0.7g	NA	g per day for Men 19-50 years
Sucrose	% 0.41g	NA	g per day for Men 19-50 years
Fiber	2.55% 0.97g	11.3% 4.3g	38g per day for Men 19-50 years
Protein	6.66% 3.73g	7.9% 4.43g	56g per day for Men 19-50 years

Vitamins

	Peanut Butter	Potato Skin	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.5% 0.018mg	3% 0.036mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.37% 0.018mg	5.04% 0.066mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.24mg	11% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.54% 0.18mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.2% 0.094mg	31.7% 0.41mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	1.5% 5.95μg	7.33% 29.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	22% 19.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	6.73% 1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Peanut Butter	Potato Skin	Recommended Dietary Allowance
Calcium	0.92% 9.2mg	5.17% 51.7mg	1000mg per day for Men 19-50 years
Copper	10.8% 0.097mg	81% 0.73mg	0.9mg per day for Men 19-50 years
Fluoride	0.013% 0.53μg	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	4.6% 0.37mg	70% 5.6mg	8mg per day for Men 19-50 years
Magnesium	7.25% 30.4mg	9.44% 39.7mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	45% 1.04mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	8.14% 57mg	9.36% 65.5mg	700mg per day for Men 19-50 years
Potassium	2.96% 101mg	21% 712mg	3400mg per day for Men 19-50 years
Selenium	12.5% 6.87μg	0.94% 0.52μg	55μg per day for Men 19-50 years
Sodium	5.4% 81mg	1.15% 17.2mg	1500mg per day for Men 19-50 years
Zinc	4.13% 0.45mg	5.5% 0.6mg	11mg per day for Men 19-50 years
Water	0.007% 0.26g	3.9% 144g	3700g per day for Men 19-50 years

Peanut Butter VS Potato Skin Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Peanut Butter or Potato Skin?

Lets compare vitamin content per 100 calories of Peanut Butter vs Potato Skin:

• 100 calories of Peanut Butter have 1.3 times more Vitamin B3 than Potato Skin.
• While 100 kcal of Raw Potato Skin contain 2 times more Vitamin B1, 3.7 times more Vitamin B2, 2.9 times more Vitamin B5, 4.4 times more Vitamin B6, 4.9 times more Vitamin B9 and more Vitamin C than Smooth Peanut Butter.
• 100 calories of Peanut Butter have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B9 and Vitamin C
• Both Smooth Peanut Butter as well as Raw Potato Skin have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Peanut Butter vs Potato Skin:

• 100 calories of Peanut Butter have 13.3 times more Selenium and 4.7 times more Sodium than Potato Skin.
• While 100 kcal of Raw Potato Skin contain 5.6 times more Calcium, 7.5 times more Copper, 15.2 times more Iron, 1.3 times more Magnesium, 4.5 times more Manganese, 7.1 times more Potassium, 1.3 times more Zinc and 544.8 times more Water than Smooth Peanut Butter.
• Both Peanut Butter and Potato Skin contain similar levels of Phosphorus per 100 calories.
• 100 calories of Peanut Butter lack sufficient amounts of Calcium
• 100 calories of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Peanut Butter have 48.9 times more Fat, 36.1 times more Saturated Fat and 34.8 times more Omega 6 than Potato Skin.
• While 100 kcal of Raw Potato Skin contain 5.3 times more Carbohydrate and 4.4 times more Fiber than Smooth Peanut Butter.
• Both Peanut Butter and Potato Skin offer comparable quantities of Energy and Protein per 100 calories.
• 100 calories of Potato Skin provide inadequate amounts of Omega 6
• Both Smooth Peanut Butter as well as Raw Potato Skin provide inadequate amounts of Omega 3 in 100 calories.