Comparing Nutrients in 1 kilogram Peanut Butter VS Baked Potato Flesh

Macros Ratio

	Protein	Fat	Carbs
Peanut Butter	14%	71%	15%
Baked Potato Flesh	8%	1%	91%

Macro Nutrients

	Peanut Butter	Baked Potato Flesh	Recommended Dietary Allowance
Energy	203% 5880kcal	32% 930kcal	2900kcal per day for Men 19-50 years
Fat	511% 495g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	297% 95g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	24.4% 0.39g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	664% 113g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	184% 240g	166% 216g	130g per day for Men 19-50 years
Sugars	89.7% 65g	23.4% 17g	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	% 41g	NA	g per day for Men 19-50 years
Sucrose	% 24g	NA	g per day for Men 19-50 years
Fiber	150% 57g	39.5% 15g	38g per day for Men 19-50 years
Protein	392% 219g	35% 19.6g	56g per day for Men 19-50 years

Vitamins

	Peanut Butter	Baked Potato Flesh	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	89% 1.07mg	87.5% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	80.8% 1.05mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	823% 132mg	87% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	208% 10.4mg	111% 5.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	424% 5.5mg	232% 3mg	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	87.5% 350μg	22.5% 90μg	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	142% 128mg	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	396% 59.4mg	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.5% 3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Peanut Butter	Baked Potato Flesh	Recommended Dietary Allowance
Calcium	54% 540mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	634% 5.7mg	239% 2.15mg	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	270% 21.6mg	43.8% 3.5mg	8mg per day for Men 19-50 years
Magnesium	426% 1790mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	592% 13.6mg	70% 1.6mg	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	479% 3350mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	174% 5920mg	115% 3910mg	3400mg per day for Men 19-50 years
Selenium	735% 404μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	317% 4760mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	243% 26.7mg	26.4% 2.9mg	11mg per day for Men 19-50 years
Water	0.42% 15.5g	20.4% 754g	3700g per day for Men 19-50 years

Nutrient Comparison: Peanut Butter VS Baked Potato Flesh per 1 kg

Compare the macro and micronutrient content in 1 kg of Peanut Butter versus 1 kg of Baked Potato Flesh to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Peanut Butter vs Baked Potato Flesh:

• 1 kilogram of Peanut Butter has 5 times more Vitamin B2, 9.4 times more Vitamin B3, 1.9 times more Vitamin B5, 1.8 times more Vitamin B6, 3.9 times more Vitamin B9 and 148.5 times more Vitamin E than Baked Potato Flesh.
• While 1 kg of Baked Potatoes Flesh no Salt contains more Vitamin C than Smooth Peanut Butter.
• Both Peanut Butter and Baked Potato Flesh provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Peanut Butter have insufficient amounts of Vitamin C
• 1 kilogram of Baked Potato Flesh have insufficient amounts of Vitamin B2 and Vitamin E
• Both Smooth Peanut Butter as well as Baked Potatoes Flesh no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Peanut Butter vs Baked Potato Flesh:

• 1 kilogram of Peanut Butter has 10.8 times more Calcium, 2.7 times more Copper, 6.2 times more Iron, 7.2 times more Magnesium, 8.5 times more Manganese, 6.7 times more Phosphorus, 1.5 times more Potassium, 134.7 times more Selenium, 95.2 times more Sodium and 9.2 times more Zinc than Baked Potato Flesh.
• While 1 kg of Baked Potatoes Flesh no Salt contains 48.7 times more Water than Smooth Peanut Butter.
• 1 kilogram of Baked Potato Flesh lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Peanut Butter has 6.3 times more Energy, 495.4 times more Fat, 366.1 times more Saturated Fat, 3.9 times more Omega 3, 352.5 times more Omega 6, 3.8 times more Sugars, 3.8 times more Fiber and 11.2 times more Protein than Baked Potato Flesh.
• Both Peanut Butter and Baked Potato Flesh offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Baked Potato Flesh provide inadequate amounts of Omega 3 and Omega 6