Comparing Nutrients in 500 calories Peanut Butter VS Frozen Roasted Potatoes with Salt

Weight per 500 calories

• Peanut Butter: 85g
• Frozen Roasted Potatoes with Salt: 394g

Peanut Butter has 4.6 times more energy per 100g than Frozen Roasted Potatoes with Salt. It has very high energy density when compared to other foods. Frozen Roasted Potatoes with Salt having average energy density.

Which food has more nutrients per 500 calories - Peanut Butter or Frozen Roasted Potatoes with Salt?

Macros Ratio

	Protein	Fat	Carbs
Peanut Butter	14%	71%	15%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Peanut Butter	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	43.4% 42g	7.35% 7.13g	97g per day for Men 19-50 years
Saturated Fat	25.3% 8.1g	2.05% 0.66g	32g per day for Men 19-50 years
Omega 3	2.07% 0.033g	NA	1.6g per day for Men 19-50 years
Omega 6	56.4% 9.6g	NA	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	79% 103g	130g per day for Men 19-50 years
Sugars	7.62% 5.53g	3.75% 2.7g	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	27% 10.2g	38g per day for Men 19-50 years
Protein	33.3% 18.6g	15.6% 8.74g	56g per day for Men 19-50 years

Vitamins

	Peanut Butter	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.6% 0.091mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.87% 0.089mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	70% 11mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.7% 0.88mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36% 0.47mg	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	7.44% 6.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	4.6% 46mg	5.9% 59mg	1000mg per day for Men 19-50 years
Copper	54% 0.49mg	NA	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	24.6% 1.97mg	8mg per day for Men 19-50 years
Magnesium	36.2% 152mg	NA	420mg per day for Men 19-50 years
Manganese	50.3% 1.16mg	NA	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	NA	700mg per day for Men 19-50 years
Potassium	15% 503mg	52% 1772mg	3400mg per day for Men 19-50 years
Selenium	62.5% 34.4μg	NA	55μg per day for Men 19-50 years
Sodium	27% 405mg	78.2% 1173mg	1500mg per day for Men 19-50 years
Zinc	20.6% 2.27mg	NA	11mg per day for Men 19-50 years
Water	0.036% 1.3g	7.24% 268g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Peanut Butter vs Frozen Roasted Potatoes with Salt:

• Frozen Roasted Potatoes with Salt contain more Vitamin C than Smooth Peanut Butter.

Comparing minerals per 500 calories for Peanut Butter vs Frozen Roasted Potatoes with Salt:

• Frozen Roasted Potatoes with Salt contain 1.3 times more Calcium, 3.5 times more Potassium, 2.9 times more Sodium and 203.4 times more Water than Smooth Peanut Butter.
• Both Smooth Peanut Butter and Frozen Roasted Potatoes with Salt have similar amounts of Iron per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Smooth Peanut Butter has 5.9 times more Fat, 12.3 times more Saturated Fat, 2 times more Sugars and 2.1 times more Protein than Frozen Roasted Potatoes with Salt.
• While Frozen Roasted Potatoes with Salt contain 5 times more Carbohydrate and 2.1 times more Fiber than Smooth Peanut Butter.
• Both Smooth Peanut Butter and Frozen Roasted Potatoes with Salt have similar amounts of Energy per 500 kcal.
• Both Smooth Peanut Butter as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.