Comparing Nutrients in 1 kilogram Chunk Style Peanut Butter VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Chunk Style Peanut Butter	15%	71%	14%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Chunk Style Peanut Butter	Baked Red Potatoes	Recommended Dietary Allowance
Energy	203% 5890kcal	30% 870kcal	2900kcal per day for Men 19-50 years
Fat	515% 499g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	238% 76g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	48.8% 0.78g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	815% 139g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	166% 216g	151% 196g	130g per day for Men 19-50 years
Sugars	116% 84g	19.7% 14.3g	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	6.07% 4.4g	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	% 42.2g	% 5.5g	g per day for Men 19-50 years
Sucrose	% 42g	% 4.5g	g per day for Men 19-50 years
Fiber	211% 80g	47.4% 18g	38g per day for Men 19-50 years
Protein	430% 241g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Chunk Style Peanut Butter	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	88.3% 1.06mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	85.4% 1.1mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	856% 137mg	100% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	224% 11mg	68.2% 3.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	322% 4.18mg	163% 2.12mg	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	230% 920μg	67.5% 270μg	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	140% 126mg	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	420% 63mg	5.33% 0.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.17% 5μg	23.3% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chunk Style Peanut Butter	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	45% 450mg	9% 90mg	1000mg per day for Men 19-50 years
Copper	642% 5.8mg	193% 1.74mg	0.9mg per day for Men 19-50 years
Fluoride	0.78% 31μg	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	238% 19mg	87.5% 7mg	8mg per day for Men 19-50 years
Magnesium	381% 1600mg	66.7% 280mg	420mg per day for Men 19-50 years
Manganese	783% 18mg	75.2% 1.73mg	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	456% 3190mg	103% 720mg	700mg per day for Men 19-50 years
Potassium	219% 7450mg	160% 5450mg	3400mg per day for Men 19-50 years
Selenium	149% 82μg	NA	55μg per day for Men 19-50 years
Sodium	11.3% 170mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	254% 28mg	36.4% 4mg	11mg per day for Men 19-50 years
Water	0.31% 11.4g	20.7% 767g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Chunk Style Peanut Butter vs Baked Red Potatoes:

• Chunk Style Peanut Butter has 1.5 times more Vitamin B1, 2.2 times more Vitamin B2, 8.6 times more Vitamin B3, 3.3 times more Vitamin B5, 2 times more Vitamin B6, 3.4 times more Vitamin B9 and 78.8 times more Vitamin E than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain more Vitamin C and 5.6 times more Vitamin K than Chunk Style Peanut Butter.
• Both Chunk Style Peanut Butter as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Chunk Style Peanut Butter vs Baked Red Potatoes:

• Chunk Style Peanut Butter has 5 times more Calcium, 3.3 times more Copper, 2.7 times more Iron, 5.7 times more Magnesium, 10.4 times more Manganese, 4.4 times more Phosphorus, 1.4 times more Potassium, 1.4 times more Sodium and 7 times more Zinc than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 67.3 times more Water than Chunk Style Peanut Butter.

Comparison of macro-nutrients per 1 kilogram:

• Chunk Style Peanut Butter has 6.8 times more Energy, 332.9 times more Fat, 190.2 times more Saturated Fat, 5.2 times more Omega 3, 282.7 times more Omega 6, 5.9 times more Sugars, 4.4 times more Fiber and 10.5 times more Protein than Baked Whole Red Potatoes.
• Both Chunk Style Peanut Butter and Baked Whole Red Potatoes have similar amounts of Carbohydrate per 1 kg.
• Both Chunk Style Peanut Butter as well as Baked Whole Red Potatoes have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.