Comparing Nutrients in 7 ounces Potato Skin VS Peanut Butter

Macros Ratio

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

Macro Nutrients

	Potato Skin	Peanut Butter	Recommended Dietary Allowance
Energy	3.97% 115kcal	40.2% 1167kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	101% 98g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	59% 19g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	4.84% 0.077g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	132% 22.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 24.7g	36.6% 47.6g	130g per day for Men 19-50 years
Sugars	NA	17.8% 13g	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	% 8.16g	g per day for Men 19-50 years
Sucrose	NA	% 4.74g	g per day for Men 19-50 years
Fiber	13% 4.96g	29.8% 11.3g	38g per day for Men 19-50 years
Protein	9.1% 5.1g	77.7% 43.5g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Peanut Butter	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.47% 0.042mg	17.7% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.05mg	163% 26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	41.3% 2.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.5% 0.47mg	84% 1.1mg	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	8.43% 33.7μg	17.4% 69.5μg	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	25% 22.6mg	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	NA	78.6% 11.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Peanut Butter	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	10.7% 107mg	1000mg per day for Men 19-50 years
Copper	93% 0.84mg	126% 1.13mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.15% 6.15μg	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	80.4% 6.43mg	53.6% 4.3mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	84.6% 355mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	117% 2.7mg	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	10.8% 75.4mg	95% 665mg	700mg per day for Men 19-50 years
Potassium	24% 820mg	34.6% 1175mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	146% 80μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	63% 945mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	48% 5.3mg	11mg per day for Men 19-50 years
Water	4.47% 165g	0.083% 3.08g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Peanut Butter per 7 oz

Compare the macro and micronutrient content in 7 oz of Potato Skin versus 7 oz of Peanut Butter to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Potato Skin vs Peanut Butter:

• 7 ounces of Potato Skin have more Vitamin C than Peanut Butter.
• While 7 oz of Smooth Peanut Butter contain 5.1 times more Vitamin B1, 2.8 times more Vitamin B2, 12.7 times more Vitamin B3, 3.4 times more Vitamin B5, 2.3 times more Vitamin B6 and 2.1 times more Vitamin B9 than Raw Potato Skin.
• 7 ounces of Potato Skin have insufficient amounts of Vitamin B1
• 7 ounces of Peanut Butter have insufficient amounts of Vitamin C
• Both Raw Potato Skin as well as Smooth Peanut Butter have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Potato Skin vs Peanut Butter:

• 7 ounces of Potato Skin have 1.5 times more Iron and 53.7 times more Water than Peanut Butter.
• While 7 oz of Smooth Peanut Butter contain 1.8 times more Calcium, 1.3 times more Copper, 7.8 times more Magnesium, 2.3 times more Manganese, 8.8 times more Phosphorus, 1.4 times more Potassium, 134.7 times more Selenium, 47.6 times more Sodium and 7.6 times more Zinc than Raw Potato Skin.
• 7 ounces of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Smooth Peanut Butter contain 10.1 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, 1.9 times more Carbohydrate, 2.3 times more Fiber and 8.5 times more Protein than Raw Potato Skin.
• 7 ounces of Potato Skin provide inadequate amounts of Omega 3 and Omega 6