Comparing Nutrients in 7 ounces Baked Red Potatoes VS Chunk Style Peanut Butter, with salt

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Chunk Style Peanut Butter, with salt	15%	71%	14%

Macro Nutrients

	Baked Red Potatoes	Chunk Style Peanut Butter, with salt	Recommended Dietary Allowance
Energy	5.95% 173kcal	40.3% 1169kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	47% 15g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	9.67% 0.15g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	162% 27.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30% 39g	33% 43g	130g per day for Men 19-50 years
Sugars	3.9% 2.84g	23% 16.7g	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	1.2% 0.87g	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	% 1.1g	% 8.37g	g per day for Men 19-50 years
Sucrose	% 0.89g	% 8.3g	g per day for Men 19-50 years
Fiber	9.4% 3.57g	41.8% 16g	38g per day for Men 19-50 years
Protein	8.15% 4.56g	85.3% 47.7g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Chunk Style Peanut Butter, with salt	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.8% 3.17mg	170% 27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.5% 0.68mg	44.5% 2.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.4% 0.42mg	64% 0.83mg	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	13.4% 53.6μg	45.6% 183μg	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	27.8% 25mg	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	1.06% 0.16mg	83.3% 12.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	0.83% 0.99μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Chunk Style Peanut Butter, with salt	Recommended Dietary Allowance
Calcium	1.8% 18mg	8.93% 89.3mg	1000mg per day for Men 19-50 years
Copper	38.4% 0.35mg	127% 1.15mg	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	17.4% 1.4mg	47% 3.77mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	75.6% 318mg	420mg per day for Men 19-50 years
Manganese	15% 0.34mg	155% 3.57mg	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	20.4% 143mg	90% 633mg	700mg per day for Men 19-50 years
Potassium	32% 1082mg	43.5% 1478mg	3400mg per day for Men 19-50 years
Selenium	NA	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	64.3% 964mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	50.3% 5.54mg	11mg per day for Men 19-50 years
Water	4.1% 152g	0.061% 2.26g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS Chunk Style Peanut Butter, with salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Baked Red Potatoes versus 7 oz of Chunk Style Peanut Butter, with salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Baked Red Potatoes vs Chunk Style Peanut Butter, with salt:

• 7 ounces of Baked Red Potatoes have more Vitamin C and 5.6 times more Vitamin K than Chunk Style Peanut Butter, with salt.
• While 7 oz of Chunk Style Peanut butter, with salt contain 1.5 times more Vitamin B1, 2.2 times more Vitamin B2, 8.6 times more Vitamin B3, 3.3 times more Vitamin B5, 2 times more Vitamin B6, 3.4 times more Vitamin B9 and 78.8 times more Vitamin E than Baked Whole Red Potatoes.
• 7 ounces of Baked Red Potatoes have insufficient amounts of Vitamin E
• 7 ounces of Chunk Style Peanut Butter, with salt have insufficient amounts of Vitamin C and Vitamin K
• Both Baked Whole Red Potatoes as well as Chunk Style Peanut butter, with salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Baked Red Potatoes vs Chunk Style Peanut Butter, with salt:

• 7 ounces of Baked Red Potatoes have 67.3 times more Water than Chunk Style Peanut Butter, with salt.
• While 7 oz of Chunk Style Peanut butter, with salt contain 5 times more Calcium, 3.3 times more Copper, 2.7 times more Iron, 5.7 times more Magnesium, 10.4 times more Manganese, 4.4 times more Phosphorus, 1.4 times more Potassium, 40.5 times more Sodium and 7 times more Zinc than Baked Whole Red Potatoes.
• 7 ounces of Baked Red Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Chunk Style Peanut butter, with salt contain 6.8 times more Energy, 332.9 times more Fat, 190.2 times more Saturated Fat, 5.2 times more Omega 3, 282.7 times more Omega 6, 5.9 times more Sugars, 4.4 times more Fiber and 10.5 times more Protein than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Chunk Style Peanut Butter, with salt offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Baked Red Potatoes provide inadequate amounts of Omega 3 and Omega 6