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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

	Baked Red Potatoes	Chunk Style Peanut Butter, with salt	Recommended Dietary Allowance
Calcium	9% 90mg	45% 450mg	1000mg per day for Men 19-50 years
Copper	193% 1.74mg	642% 5.8mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.78% 31μg	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	87.5% 7mg	238% 19mg	8mg per day for Men 19-50 years
Magnesium	66.7% 280mg	381% 1600mg	420mg per day for Men 19-50 years
Manganese	75.2% 1.73mg	783% 18mg	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	103% 720mg	456% 3190mg	700mg per day for Men 19-50 years
Potassium	160% 5450mg	219% 7450mg	3400mg per day for Men 19-50 years
Selenium	NA	149% 82μg	55μg per day for Men 19-50 years
Sodium	8% 120mg	324% 4860mg	1500mg per day for Men 19-50 years
Zinc	36.4% 4mg	254% 28mg	11mg per day for Men 19-50 years
Water	20.7% 767g	0.31% 11.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS Chunk Style Peanut Butter, with salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Baked Red Potatoes versus 1 kg of Chunk Style Peanut Butter, with salt to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Baked Red Potatoes has more Vitamin C and 5.6 times more Vitamin K than Chunk Style Peanut Butter, with salt.
• While 1 kg of Chunk Style Peanut butter, with salt contains 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.
• 1 kilogram of Baked Red Potatoes have insufficient amounts of Vitamin E
• 1 kilogram of Chunk Style Peanut Butter, with salt have insufficient amounts of Vitamin C and Vitamin K
• Both Baked Whole Red Potatoes as well as Chunk Style Peanut butter, with salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Baked Red Potatoes has 67.3 times more Water than Chunk Style Peanut Butter, with salt.
• While 1 kg of Chunk Style Peanut butter, with salt contains 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, 40.5 times more Sodium and 7 times more Zinc than Baked Whole Red Potatoes.
• 1 kilogram of Baked Red Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Chunk Style Peanut butter, with salt contains 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 Baked Red Potatoes and Chunk Style Peanut Butter, with salt offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Baked Red Potatoes provide inadequate amounts of Omega 3 and Omega 6