Comparing Nutrients in 1 pound Baked Potato Skin VS Peanut Butter

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Skin	8%	0%	92%
Peanut Butter	14%	71%	15%

Macro Nutrients

	Baked Potato Skin	Peanut Butter	Recommended Dietary Allowance
Energy	31% 898kcal	92% 2667kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	232% 225g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	135% 43g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	11% 0.18g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	301% 51g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	161% 209g	83.7% 109g	130g per day for Men 19-50 years
Sugars	8.76% 6.35g	40.7% 29.5g	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	NA	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	NA	% 18.6g	g per day for Men 19-50 years
Sucrose	NA	% 11g	g per day for Men 19-50 years
Fiber	94% 36g	68% 26g	38g per day for Men 19-50 years
Protein	34.7% 19.5g	178% 99g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Skin	Peanut Butter	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46% 0.55mg	40.4% 0.49mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	36.6% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87% 14mg	373% 59.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	77.7% 3.9mg	94% 4.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	214% 2.8mg	192% 2.5mg	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	25% 100μg	39.7% 159μg	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	68% 61.2mg	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	1.2% 0.18mg	180% 27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.43% 7.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Skin	Peanut Butter	Recommended Dietary Allowance
Calcium	15.4% 154mg	24.5% 245mg	1000mg per day for Men 19-50 years
Copper	412% 3.7mg	288% 2.6mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.35% 14μg	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	399% 32mg	122% 9.8mg	8mg per day for Men 19-50 years
Magnesium	46.4% 195mg	193% 812mg	420mg per day for Men 19-50 years
Manganese	121% 2.8mg	268% 6.17mg	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	65.4% 458mg	217% 1520mg	700mg per day for Men 19-50 years
Potassium	76.4% 2599mg	79% 2685mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	333% 183μg	55μg per day for Men 19-50 years
Sodium	6.35% 95mg	144% 2159mg	1500mg per day for Men 19-50 years
Zinc	20.2% 2.22mg	110% 12mg	11mg per day for Men 19-50 years
Water	5.8% 215g	0.19% 7.03g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Skin VS Peanut Butter per 1 lb

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

Lets compare vitamin content per 1 pound of Baked Potato Skin vs Peanut Butter:

• 1 pound of Baked Potato Skin has more Vitamin C than Peanut Butter.
• While 1 lb of Smooth Peanut Butter contains 4.3 times more Vitamin B3, 1.6 times more Vitamin B9 and 148.5 times more Vitamin E than Baked Potato Skin.
• Both Baked Potato Skin and Peanut Butter provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B5 and Vitamin B6 per one pound.
• 1 pound of Baked Potato Skin have insufficient amounts of Vitamin E
• 1 pound of Peanut Butter have insufficient amounts of Vitamin C
• Both Baked Potato Skin as well as Smooth Peanut Butter have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in one pound.

Comparing minerals per 1 pound for Baked Potato Skin vs Peanut Butter:

• 1 pound of Baked Potato Skin has 1.4 times more Copper and 3.3 times more Iron than Peanut Butter.
• While 1 lb of Smooth Peanut Butter contains 1.6 times more Calcium, 4.2 times more Magnesium, 2.2 times more Manganese, 3.3 times more Phosphorus, 57.7 times more Selenium, 22.7 times more Sodium and 5.4 times more Zinc than Baked Potato Skin.
• Both Baked Potato Skin and Peanut Butter contain similar levels of Potassium per one pound.
• 1 pound of Baked Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Baked Potato Skin has 1.9 times more Carbohydrate and 1.4 times more Fiber than Peanut Butter.
• While 1 lb of Smooth Peanut Butter contains 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, 4.6 times more Sugars and 5.1 times more Protein than Baked Potato Skin.
• 1 pound of Baked Potato Skin provide inadequate amounts of Omega 3 and Omega 6