Comparing Nutrients in 500 calories Baked Red PotatoesVS Peanut Butter

Weight per 500 calories

Baked Red Potatoes

575g

Peanut Butter

85g

Smooth Peanut Butter has 6.8 times more energy per unit of mass than Baked Whole Red Potatoes, which is very high in comparison to other foods. Baked Red Potatoes having average energy density.

Which food has more nutrients per 500 calories - Baked Red Potatoes or Peanut Butter?

Macros Ratio

Protein Fat Carbs

Baked Red Potatoes

10%

88%

Peanut Butter

14%

71%

15%

500 kcal ▼

Macro Nutrients

Baked Red Potatoesvs Peanut Butter

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.89%0.86g

Fat

43.4%42g

0.86 gvs42 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.72%0.23g

Saturated Fat

25.3%8.1g

0.23 gvs8.1 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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5.4%0.086g

Omega 3

2.07%0.033g

0.086 gvs0.033 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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1.66%0.28g

Omega 6

56.4%9.6g

0.28 gvs9.6 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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86.6%113g

Carbohydrate

15.7%20.4g

113 gvs20.4 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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11.3%8.2g

Sugars

7.62%5.53g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

8.2 gvs5.53 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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3.5%2.53g

Fructose

0%0g

≤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]

2.53 gvs0 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%3.16g

Glucose

%3.5g

3.16 gvs3.5 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%2.6g

Sucrose

%2.03g

2.6 gvs2.03 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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27.2%10.3g

Fiber

12.8%4.85g

10.3 gvs4.85 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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23.6%13.2g

Protein

33.3%18.6g

13.2 gvs18.6 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Baked Red Potatoesvs Peanut Butter

0.64%5.75μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

5.75 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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34.5%0.41mg

Vitamin B1

7.6%0.091mg

Thiamine

0.41 mgvs0.091 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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22%0.29mg

Vitamin B2

6.87%0.089mg

Riboflavin

0.29 mgvs0.089 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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57.3%9.17mg

Vitamin B3

70%11mg

Niacin, nicotinic acid, niacinamide

9.17 mgvs11 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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39%1.96mg

Vitamin B5

17.7%0.88mg

Pantothenic acid

1.96 mgvs0.88 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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94%1.2mg

Vitamin B6

36%0.47mg

Pyridoxine

1.2 mgvs0.47 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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38.8%155μg

Vitamin B9

7.44%29.8μg

Folates and Folic Acid

155 μgvs29.8 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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80.5%72.4mg

Vitamin C

0%0mg

Ascorbic acid

72.4 mgvs0 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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3.07%0.46mg

Vitamin E

33.7%5.05mg

Tocopherols and Tocotrienols

0.46 mgvs5.05 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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13.4%16μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

16 μgvs0 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Baked Red Potatoesvs Peanut Butter

5.17%51.7mg

Calcium

4.6%46mg

51.7 mgvs46 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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111%1mg

Copper

54%0.49mg

1 mgvs0.49 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

0.066%2.64μg

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvs2.64 μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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50.3%4.02mg

Iron

23%1.84mg

4.02 mgvs1.84 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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38.3%161mg

Magnesium

36.2%152mg

161 mgvs152 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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43.2%0.99mg

Manganese

50.3%1.16mg

0.99 mgvs1.16 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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59%414mg

Phosphorus

40.7%285mg

414 mgvs285 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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92%3132mg

Potassium

15%503mg

3132 mgvs503 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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Selenium

62.5%34.4μg

NA μgvs34.4 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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4.6%69mg

Sodium

27%405mg

69 mgvs405 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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21%2.3mg

Zinc

20.6%2.27mg

2.3 mgvs2.27 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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12%441g

Water

0.036%1.3g

441 gvs1.3 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 500 calories of Baked Red Potatoes vs Peanut Butter:

Baked Whole Red Potatoes have 4.5 times more Vitamin B1, 3.2 times more Vitamin B2, 2.2 times more Vitamin B5, 2.6 times more Vitamin B6, 5.2 times more Vitamin B9, more Vitamin C and more Vitamin K than Smooth Peanut Butter.
While Smooth Peanut Butter contains 11 times more Vitamin E than Baked Whole Red Potatoes.
Both Baked Whole Red Potatoes and Smooth Peanut Butter have similar amounts of Vitamin B3 per 500 kcal.
Both Baked Whole Red Potatoes as well as Smooth Peanut Butter have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Baked Red Potatoes vs Peanut Butter:

Baked Whole Red Potatoes have 2.1 times more Copper, 2.2 times more Iron, 1.5 times more Phosphorus, 6.2 times more Potassium and 334.3 times more Water than Smooth Peanut Butter.
While Smooth Peanut Butter contains 5.9 times more Sodium than Baked Whole Red Potatoes.
Both Baked Whole Red Potatoes and Smooth Peanut Butter have similar amounts of Calcium, Magnesium, Manganese and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Baked Whole Red Potatoes have 2.6 times more Omega 3, 5.5 times more Carbohydrate, 1.5 times more Sugars and 2.1 times more Fiber than Smooth Peanut Butter.
While Smooth Peanut Butter contains 48.9 times more Fat, 35.2 times more Saturated Fat, 34.1 times more Omega 6 and 1.4 times more Protein than Baked Whole Red Potatoes.
Both Baked Whole Red Potatoes and Smooth Peanut Butter have similar amounts of Energy per 500 kcal.
Both Baked Whole Red Potatoes as well as Smooth Peanut Butter have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Baked Red PotatoesVS Frozen Crinkle Cut French Fried Potatoes with SaltPeanut ButterVS Frozen Crinkle Cut French Fried Potatoes with SaltBaked Red PotatoesVS Soymilk, chocolate, with added calcium, vitamins A and DPeanut ButterVS Soymilk, chocolate, with added calcium, vitamins A and D

Compare Foods

Comparing Nutrients in 500 calories Baked Red PotatoesVS Peanut Butter

Weight per 500 calories

Which food has more nutrients per 500 calories - Baked Red Potatoes or Peanut Butter?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: