Comparing Nutrients in 500 calories Baked White PotatoesVS Peanut Butter

Weight per 500 calories

Baked White Potatoes

544g

Peanut Butter

85g

Smooth Peanut Butter has 6.4 times more energy per unit of mass than Baked Whole White Potatoes, which is very high in comparison to other foods. Baked White Potatoes having average energy density.

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

Macros Ratio

Protein Fat Carbs

Baked White Potatoes

90%

Peanut Butter

14%

71%

15%

500 kcal ▼

Macro Nutrients

Baked White 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 .

Find Vegetables rich in Energy

0.84%0.82g

Fat

43.4%42g

0.82 gvs42 g

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

Find Vegetables rich in Fat

0.68%0.22g

Saturated Fat

25.3%8.1g

0.22 gvs8.1 g

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

Find Vegetables rich in Saturated Fat

5.1%0.082g

Omega 3

2.07%0.033g

0.082 gvs0.033 g

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

Find Vegetables rich in Omega 3

1.57%0.27g

Omega 6

56.4%9.6g

0.27 gvs9.6 g

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

Find Vegetables rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

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

Find Vegetables rich in Cholesterol

88%115g

Carbohydrate

15.7%20.4g

115 gvs20.4 g

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

Find Vegetables rich in Carbohydrate

11.5%8.3g

Sugars

7.62%5.53g

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

8.3 gvs5.53 g

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

Find Vegetables rich in Sugars

2.7%1.96g

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]

1.96 gvs0 g

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

Find Vegetables rich in Fructose

%3.42g

Glucose

%3.5g

3.42 gvs3.5 g

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

Find Vegetables rich in Glucose

%2.17g

Sucrose

%2.03g

2.17 gvs2.03 g

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

Find Vegetables rich in Sucrose

30%11.4g

Fiber

12.8%4.85g

11.4 gvs4.85 g

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

Find Vegetables rich in Fiber

20.4%11.4g

Protein

33.3%18.6g

11.4 gvs18.6 g

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

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Baked White Potatoesvs Peanut Butter

0.6%5.43μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

5.43 μgvs0 μg

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

Find Vegetables rich in Vitamin A Buy Preformed Vegan Vitamin A

21.7%0.26mg

Vitamin B1

7.6%0.091mg

Thiamine

0.26 mgvs0.091 mg

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

Find Vegetables rich in Vitamin B1 Buy Vegan Vitamin B1

18%0.23mg

Vitamin B2

6.87%0.089mg

Riboflavin

0.23 mgvs0.089 mg

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

Find Vegetables rich in Vitamin B2 Buy Vegan Vitamin B2

52%8.3mg

Vitamin B3

70%11mg

Niacin, nicotinic acid, niacinamide

8.3 mgvs11 mg

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

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

41.6%2.1mg

Vitamin B5

17.7%0.88mg

Pantothenic acid

2.1 mgvs0.88 mg

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

Find Vegetables rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

88.2%1.15mg

Vitamin B6

36%0.47mg

Pyridoxine

1.15 mgvs0.47 mg

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

Find Vegetables rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

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

Find Vegetables rich in Vitamin B7

51.6%207μg

Vitamin B9

7.44%29.8μg

Folates and Folic Acid

207 μgvs29.8 μg

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

Find Vegetables rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

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

Find Vegetables rich in Vitamin B12 Buy Vegan Vitamin B12

76%68.5mg

Vitamin C

0%0mg

Ascorbic acid

68.5 mgvs0 mg

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

Find Vegetables rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

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

Find Vegetables rich in Vitamin D Buy Vegan Vitamin D

1.45%0.22mg

Vitamin E

33.7%5.05mg

Tocopherols and Tocotrienols

0.22 mgvs5.05 mg

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

Find Vegetables rich in Vitamin E

12.2%14.7μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

14.7 μgvs0 μg

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

Find Vegetables rich in Vitamin K

Minerals

Baked White Potatoesvs Peanut Butter

5.43%54.3mg

Calcium

4.6%46mg

54.3 mgvs46 mg

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

Find Vegetables rich in Calcium

76.7%0.69mg

Copper

54%0.49mg

0.69 mgvs0.49 mg

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

Find Vegetables rich in Copper

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 .

Find Vegetables rich in Fluoride

43.5%3.48mg

Iron

23%1.84mg

3.48 mgvs1.84 mg

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

Find Vegetables rich in Iron

35%147mg

Magnesium

36.2%152mg

147 mgvs152 mg

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

Find Vegetables rich in Magnesium

44.7%1.03mg

Manganese

50.3%1.16mg

1.03 mgvs1.16 mg

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

Find Vegetables rich in Manganese

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 .

Find Vegetables rich in Molybdenum

58.2%408mg

Phosphorus

40.7%285mg

408 mgvs285 mg

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

Find Vegetables rich in Phosphorus

87%2957mg

Potassium

15%503mg

2957 mgvs503 mg

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

Find Vegetables rich in Potassium

4.94%2.7μg

Selenium

62.5%34.4μg

2.7 μgvs34.4 μg

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

Find Vegetables rich in Selenium

2.54%38mg

Sodium

27%405mg

38 mgvs405 mg

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

Find Vegetables rich in Sodium

17.3%1.9mg

Zinc

20.6%2.27mg

1.9 mgvs2.27 mg

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

Find Vegetables rich in Zinc

11%410g

Water

0.036%1.3g

410 gvs1.3 g

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

Find Vegetables rich in Water

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

Baked Whole White Potatoes have 2.9 times more Vitamin B1, 2.6 times more Vitamin B2, 2.4 times more Vitamin B5, 2.4 times more Vitamin B6, 6.9 times more Vitamin B9, more Vitamin C and more Vitamin K than Smooth Peanut Butter.
While Smooth Peanut Butter contains 1.3 times more Vitamin B3 and 23.2 times more Vitamin E than Baked Whole White Potatoes.
Both Baked Whole White 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 White Potatoes vs Peanut Butter:

Baked Whole White Potatoes have 1.4 times more Copper, 1.9 times more Iron, 1.4 times more Phosphorus, 5.9 times more Potassium and 311 times more Water than Smooth Peanut Butter.
While Smooth Peanut Butter contains 12.6 times more Selenium and 10.6 times more Sodium than Baked Whole White Potatoes.
Both Baked Whole White 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 White Potatoes have 2.5 times more Omega 3, 5.6 times more Carbohydrate, 1.5 times more Sugars and 2.4 times more Fiber than Smooth Peanut Butter.
While Smooth Peanut Butter contains 51.7 times more Fat, 37.2 times more Saturated Fat, 36 times more Omega 6 and 1.6 times more Protein than Baked Whole White Potatoes.
Both Baked Whole White Potatoes and Smooth Peanut Butter have similar amounts of Energy per 500 kcal.
Both Baked Whole White 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 White PotatoesVS Baked Red PotatoesPeanut ButterVS Baked Red PotatoesBaked White 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 White PotatoesVS Peanut Butter

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: