Comparing Nutrients in 7 ounces Baked White Potatoes VS Chunk Style Peanut Butter

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Chunk Style Peanut Butter	15%	71%	14%

Macro Nutrients

	Baked White Potatoes	Chunk Style Peanut Butter	Recommended Dietary Allowance
Energy	6.3% 183kcal	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	32% 42g	33% 43g	130g per day for Men 19-50 years
Sugars	4.2% 3.04g	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	0.99% 0.71g	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	% 1.25g	% 8.37g	g per day for Men 19-50 years
Sucrose	% 0.79g	% 8.3g	g per day for Men 19-50 years
Fiber	11% 4.17g	41.8% 16g	38g per day for Men 19-50 years
Protein	7.44% 4.17g	85.3% 47.7g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Chunk Style Peanut Butter	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.94% 0.095mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.56% 0.085mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.03mg	170% 27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.2% 0.76mg	44.5% 2.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.2% 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	19% 75.4μg	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	0.53% 0.079mg	83.3% 12.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	0.83% 0.99μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Chunk Style Peanut Butter	Recommended Dietary Allowance
Calcium	2% 20mg	8.93% 89.3mg	1000mg per day for Men 19-50 years
Copper	28% 0.25mg	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	16% 1.27mg	47% 3.77mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	75.6% 318mg	420mg per day for Men 19-50 years
Manganese	16.3% 0.38mg	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	21.3% 149mg	90% 633mg	700mg per day for Men 19-50 years
Potassium	31.8% 1080mg	43.5% 1478mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	2.25% 33.7mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	50.3% 5.54mg	11mg per day for Men 19-50 years
Water	4.05% 150g	0.061% 2.26g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Baked White Potatoes vs Chunk Style Peanut Butter:

• Baked Whole White Potatoes have more Vitamin C and 5.4 times more Vitamin K than Chunk Style Peanut Butter.
• While Chunk Style Peanut Butter contains 2.2 times more Vitamin B1, 2.6 times more Vitamin B2, 9 times more Vitamin B3, 2.9 times more Vitamin B5, 2 times more Vitamin B6, 2.4 times more Vitamin B9 and 157.5 times more Vitamin E than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Chunk Style Peanut Butter have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Baked White Potatoes vs Chunk Style Peanut Butter:

• Baked Whole White Potatoes have 66.2 times more Water than Chunk Style Peanut Butter.
• While Chunk Style Peanut Butter contains 4.5 times more Calcium, 4.6 times more Copper, 3 times more Iron, 5.9 times more Magnesium, 9.5 times more Manganese, 4.3 times more Phosphorus, 1.4 times more Potassium, 16.4 times more Selenium, 2.4 times more Sodium and 8 times more Zinc than Baked Whole White Potatoes.

Comparison of macro-nutrients per 7 ounces:

• Chunk Style Peanut Butter contains 6.4 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, 5.5 times more Sugars, 3.8 times more Fiber and 11.5 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Chunk Style Peanut Butter have similar amounts of Carbohydrate per 7 oz.
• Both Baked Whole White Potatoes as well as Chunk Style Peanut Butter have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.