Comparing Nutrients in 500 calories Baked Potato Skin VS Peanut Butter

Weight per 500 calories

• Baked Potato Skin: 253g
• Peanut Butter: 85g

Smooth Peanut Butter has 3 times more energy per unit of mass than Baked Potato Skin, which is very high in comparison to other foods. Baked Potato Skin having above average energy density.

Discover which food has more nutrients per 500 calories - Baked Potato Skin or 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.26% 0.25g	43.4% 42g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.066g	25.3% 8.1g	32g per day for Men 19-50 years
Omega 3	1.58% 0.025g	2.07% 0.033g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.081g	56.4% 9.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	89.5% 116g	15.7% 20.4g	130g per day for Men 19-50 years
Sugars	4.88% 3.54g	7.62% 5.53g	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	% 3.5g	g per day for Men 19-50 years
Sucrose	NA	% 2.03g	g per day for Men 19-50 years
Fiber	52.5% 20g	12.8% 4.85g	38g per day for Men 19-50 years
Protein	19.3% 11g	33.3% 18.6g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Skin	Peanut Butter	Recommended Dietary Allowance
Vitamin A	0.28% 2.53μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.7% 0.31mg	7.6% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.6% 0.27mg	6.87% 0.089mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48.4% 7.74mg	70% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.3% 2.16mg	17.7% 0.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	119% 1.55mg	36% 0.47mg	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	14% 55.6μg	7.44% 29.8μg	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	38% 34mg	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	0.67% 0.1mg	33.7% 5.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.58% 4.3μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Skin	Peanut Butter	Recommended Dietary Allowance
Calcium	8.6% 86mg	4.6% 46mg	1000mg per day for Men 19-50 years
Copper	229% 2.06mg	54% 0.49mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.066% 2.64μg	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	222% 17.8mg	23% 1.84mg	8mg per day for Men 19-50 years
Magnesium	26% 109mg	36.2% 152mg	420mg per day for Men 19-50 years
Manganese	67.6% 1.56mg	50.3% 1.16mg	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	36.4% 255mg	40.7% 285mg	700mg per day for Men 19-50 years
Potassium	42.6% 1447mg	15% 503mg	3400mg per day for Men 19-50 years
Selenium	3.2% 1.77μg	62.5% 34.4μg	55μg per day for Men 19-50 years
Sodium	3.54% 53mg	27% 405mg	1500mg per day for Men 19-50 years
Zinc	11.2% 1.24mg	20.6% 2.27mg	11mg per day for Men 19-50 years
Water	3.23% 119g	0.036% 1.3g	3700g per day for Men 19-50 years

Baked Potato Skin VS Peanut Butter Nutrients Per 500 Kcal

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

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

• 500 calories of Baked Potato Skin have 3.4 times more Vitamin B1, 3 times more Vitamin B2, 2.4 times more Vitamin B5, 3.3 times more Vitamin B6, 1.9 times more Vitamin B9 and more Vitamin C than Peanut Butter.
• While 500 kcal of Smooth Peanut Butter contain 1.4 times more Vitamin B3 and 50 times more Vitamin E than Baked Potato Skin.
• 500 calories of Baked Potato Skin have insufficient amounts of Vitamin E
• 500 calories of Peanut Butter have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B9 and 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 500 calories.

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

• 500 calories of Baked Potato Skin have 4.2 times more Copper, 9.7 times more Iron, 1.3 times more Manganese and 2.9 times more Potassium than Peanut Butter.
• While 500 kcal of Smooth Peanut Butter contain 1.4 times more Magnesium, 19.4 times more Selenium, 7.6 times more Sodium and 1.8 times more Zinc than Baked Potato Skin.
• Both Baked Potato Skin and Peanut Butter contain similar levels of Phosphorus per 500 calories.
• 500 calories of Baked Potato Skin lack sufficient amounts of Selenium
• Both Baked Potato Skin as well as Smooth Peanut Butter lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Baked Potato Skin have 5.7 times more Carbohydrate and 4.1 times more Fiber than Peanut Butter.
• While 500 kcal of Smooth Peanut Butter contain 166.8 times more Fat, 123.3 times more Saturated Fat, 118.7 times more Omega 6 and 1.7 times more Protein than Baked Potato Skin.
• Both Baked Potato Skin and Peanut Butter offer comparable quantities of Energy per 500 calories.
• 500 calories of Baked Potato Skin provide inadequate amounts of Omega 6
• Both Baked Potato Skin as well as Smooth Peanut Butter provide inadequate amounts of Omega 3 in 500 calories.