Comparing Nutrients in 500 calories Peanut Butter VS Potato Skin

Weight per 500 calories

• Peanut Butter: 85g
• Potato Skin: 862g

Peanut Butter has 10.1 times more energy per 100g than Potato Skin. It has very high energy density when compared to other foods. Raw Potato Skin having low energy density.

Discover which food has more nutrients per 500 calories - Peanut Butter or Potato Skin?

Macros Ratio

	Protein	Fat	Carbs
Peanut Butter	14%	71%	15%
Potato Skin	17%	1%	82%

Macro Nutrients

	Peanut Butter	Potato Skin	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	43.4% 42g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	25.3% 8.1g	0.7% 0.22g	32g per day for Men 19-50 years
Omega 3	2.07% 0.033g	5.4% 0.086g	1.6g per day for Men 19-50 years
Omega 6	56.4% 9.6g	1.62% 0.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.7% 20.4g	82.5% 107g	130g per day for Men 19-50 years
Sugars	7.62% 5.53g	NA	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	% 3.5g	NA	g per day for Men 19-50 years
Sucrose	% 2.03g	NA	g per day for Men 19-50 years
Fiber	12.8% 4.85g	56.7% 21.6g	38g per day for Men 19-50 years
Protein	33.3% 18.6g	39.6% 22g	56g per day for Men 19-50 years

Vitamins

	Peanut Butter	Potato Skin	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.6% 0.091mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.87% 0.089mg	25% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	70% 11mg	55.7% 8.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.7% 0.88mg	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36% 0.47mg	158% 2.06mg	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	7.44% 29.8μg	36.6% 147μg	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	109% 98mg	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	33.7% 5.05mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Peanut Butter	Potato Skin	Recommended Dietary Allowance
Calcium	4.6% 46mg	26% 259mg	1000mg per day for Men 19-50 years
Copper	54% 0.49mg	405% 3.65mg	0.9mg per day for Men 19-50 years
Fluoride	0.066% 2.64μg	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	23% 1.84mg	349% 28mg	8mg per day for Men 19-50 years
Magnesium	36.2% 152mg	47.2% 198mg	420mg per day for Men 19-50 years
Manganese	50.3% 1.16mg	226% 5.2mg	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	40.7% 285mg	46.8% 328mg	700mg per day for Men 19-50 years
Potassium	15% 503mg	105% 3560mg	3400mg per day for Men 19-50 years
Selenium	62.5% 34.4μg	4.7% 2.6μg	55μg per day for Men 19-50 years
Sodium	27% 405mg	5.75% 86.2mg	1500mg per day for Men 19-50 years
Zinc	20.6% 2.27mg	27.4% 3mg	11mg per day for Men 19-50 years
Water	0.036% 1.3g	19.4% 718g	3700g per day for Men 19-50 years

Peanut Butter VS Potato Skin Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Peanut Butter or Potato Skin?

Lets compare vitamin content per 500 calories of Peanut Butter vs Potato Skin:

• 500 calories of Peanut Butter have 1.3 times more Vitamin B3 than Potato Skin.
• While 500 kcal of Raw Potato Skin contain 2 times more Vitamin B1, 3.7 times more Vitamin B2, 2.9 times more Vitamin B5, 4.4 times more Vitamin B6, 4.9 times more Vitamin B9 and more Vitamin C than Smooth Peanut Butter.
• 500 calories of Peanut Butter have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B9 and Vitamin C
• Both Smooth Peanut Butter as well as Raw Potato Skin have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Peanut Butter vs Potato Skin:

• 500 calories of Peanut Butter have 13.3 times more Selenium and 4.7 times more Sodium than Potato Skin.
• While 500 kcal of Raw Potato Skin contain 5.6 times more Calcium, 7.5 times more Copper, 15.2 times more Iron, 1.3 times more Magnesium, 4.5 times more Manganese, 7.1 times more Potassium, 1.3 times more Zinc and 544.8 times more Water than Smooth Peanut Butter.
• Both Peanut Butter and Potato Skin contain similar levels of Phosphorus per 500 calories.
• 500 calories of Peanut Butter lack sufficient amounts of Calcium
• 500 calories of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Peanut Butter have 48.9 times more Fat, 36.1 times more Saturated Fat and 34.8 times more Omega 6 than Potato Skin.
• While 500 kcal of Raw Potato Skin contain 5.3 times more Carbohydrate and 4.4 times more Fiber than Smooth Peanut Butter.
• Both Peanut Butter and Potato Skin offer comparable quantities of Energy and Protein per 500 calories.
• 500 calories of Potato Skin provide inadequate amounts of Omega 6
• Both Smooth Peanut Butter as well as Raw Potato Skin provide inadequate amounts of Omega 3 in 500 calories.