Comparing Nutrients in 5 ounces Peanut Butter VS 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	28.7% 833kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	72.4% 70.2g	2.64% 2.57g	97g per day for Men 19-50 years
Saturated Fat	42% 13.5g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	3.46% 0.055g	NA	1.6g per day for Men 19-50 years
Omega 6	94% 16g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26% 34g	28.5% 37g	130g per day for Men 19-50 years
Sugars	12.7% 9.2g	1.35% 0.98g	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	% 5.83g	NA	g per day for Men 19-50 years
Sucrose	% 3.4g	NA	g per day for Men 19-50 years
Fiber	21.3% 8.08g	9.7% 3.7g	38g per day for Men 19-50 years
Protein	55.5% 31g	5.6% 3.15g	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	12.6% 0.15mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.4% 0.15mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	117% 18.7mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.5% 1.47mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60% 0.78mg	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	12.4% 49.6μg	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	2.68% 2.4mg	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	56% 8.4mg	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	7.65% 76.5mg	2.13% 21.3mg	1000mg per day for Men 19-50 years
Copper	90% 0.81mg	NA	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.4μg	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	38.3% 3.06mg	8.86% 0.71mg	8mg per day for Men 19-50 years
Magnesium	60.4% 254mg	NA	420mg per day for Men 19-50 years
Manganese	84% 1.93mg	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	68% 475mg	NA	700mg per day for Men 19-50 years
Potassium	24.7% 839mg	18.8% 638mg	3400mg per day for Men 19-50 years
Selenium	104% 57.3μg	NA	55μg per day for Men 19-50 years
Sodium	45% 675mg	28% 422mg	1500mg per day for Men 19-50 years
Zinc	34.4% 3.8mg	NA	11mg per day for Men 19-50 years
Water	0.059% 2.2g	2.6% 97g	3700g per day for Men 19-50 years

Nutrient Comparison: Peanut Butter VS Frozen Roasted Potatoes with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Peanut Butter versus 5 oz of Frozen Roasted Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Peanut Butter vs Frozen Roasted Potatoes with Salt:

• Both Smooth Peanut Butter and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 5 oz
• Both Smooth Peanut Butter as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C in five ounces.

Comparing minerals per 5 ounces for Peanut Butter vs Frozen Roasted Potatoes with Salt:

• 5 ounces of Peanut Butter have 3.6 times more Calcium, 4.3 times more Iron, 1.3 times more Potassium and 1.6 times more Sodium than Frozen Roasted Potatoes with Salt.
• 5 ounces of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Peanut Butter have 4.6 times more Energy, 27.4 times more Fat, 57 times more Saturated Fat, 9.4 times more Sugars, 2.2 times more Fiber and 9.9 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Peanut Butter and Frozen Roasted Potatoes with Salt offer comparable quantities of Carbohydrate per five ounces.