Comparing Nutrients in 1 kilogram Peanut Butter VS Baked Red Potatoes

Macros Ratio

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

Macro Nutrients

	Peanut Butter	Baked Red Potatoes	Recommended Dietary Allowance
Energy	203% 5880kcal	30% 870kcal	2900kcal per day for Men 19-50 years
Fat	511% 495g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	297% 95g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	24.4% 0.39g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	664% 113g	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	184% 240g	151% 196g	130g per day for Men 19-50 years
Sugars	89.7% 65g	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	% 41g	% 5.5g	g per day for Men 19-50 years
Sucrose	% 24g	% 4.5g	g per day for Men 19-50 years
Fiber	150% 57g	47.4% 18g	38g per day for Men 19-50 years
Protein	392% 219g	41% 23g	56g per day for Men 19-50 years

Vitamins

	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	89% 1.07mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	80.8% 1.05mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	823% 132mg	100% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	208% 10.4mg	68.2% 3.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	424% 5.5mg	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	87.5% 350μg	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	396% 59.4mg	5.33% 0.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	23.3% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Peanut Butter	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	54% 540mg	9% 90mg	1000mg per day for Men 19-50 years
Copper	634% 5.7mg	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	270% 21.6mg	87.5% 7mg	8mg per day for Men 19-50 years
Magnesium	426% 1790mg	66.7% 280mg	420mg per day for Men 19-50 years
Manganese	592% 13.6mg	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	479% 3350mg	103% 720mg	700mg per day for Men 19-50 years
Potassium	174% 5920mg	160% 5450mg	3400mg per day for Men 19-50 years
Selenium	735% 404μg	NA	55μg per day for Men 19-50 years
Sodium	317% 4760mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	243% 26.7mg	36.4% 4mg	11mg per day for Men 19-50 years
Water	0.42% 15.5g	20.7% 767g	3700g per day for Men 19-50 years

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

• Smooth Peanut Butter has 1.5 times more Vitamin B1, 2.1 times more Vitamin B2, 8.3 times more Vitamin B3, 3 times more Vitamin B5, 2.6 times more Vitamin B6, 1.3 times more Vitamin B9 and 74.3 times more Vitamin E than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain more Vitamin C and more Vitamin K than Smooth Peanut Butter.
• Both Smooth 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 Peanut Butter vs Baked Red Potatoes:

• Smooth Peanut Butter has 6 times more Calcium, 3.3 times more Copper, 3.1 times more Iron, 6.4 times more Magnesium, 7.9 times more Manganese, 4.7 times more Phosphorus, 39.7 times more Sodium and 6.7 times more Zinc than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 49.5 times more Water than Smooth Peanut Butter.
• Both Smooth Peanut Butter and Baked Whole Red Potatoes have similar amounts of Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Smooth Peanut Butter has 6.8 times more Energy, 330.3 times more Fat, 238 times more Saturated Fat, 2.6 times more Omega 3, 230.2 times more Omega 6, 1.2 times more Carbohydrate, 4.5 times more Sugars, 3.2 times more Fiber and 9.5 times more Protein than Baked Whole Red Potatoes.
• Both Smooth Peanut Butter as well as Baked Whole Red Potatoes have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.