Comparing Nutrients in 14 ounces Dry-roasted Peanuts VS Baked Potato Flesh

Macros Ratio

	Protein	Fat	Carbs
Dry-roasted Peanuts	15%	71%	14%
Baked Potato Flesh	8%	1%	91%

Macro Nutrients

	Dry-roasted Peanuts	Baked Potato Flesh	Recommended Dietary Allowance
Energy	80.3% 2330kcal	12.7% 369kcal	2900kcal per day for Men 19-50 years
Fat	203% 197g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	96% 30.7g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	6.45% 0.1g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	227% 38.6g	0.75% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65% 84.4g	65.8% 85.5g	130g per day for Men 19-50 years
Sugars	27% 19.4g	9.3% 6.75g	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% 0g	NA	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 19.4g	NA	g per day for Men 19-50 years
Fiber	87.7% 33.3g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	173% 97g	14% 7.78g	56g per day for Men 19-50 years

Vitamins

	Dry-roasted Peanuts	Baked Potato Flesh	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50.3% 0.6mg	34.7% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	60% 0.78mg	6.4% 0.083mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	356% 57mg	34.6% 5.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	80% 4mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	142% 1.85mg	92% 1.2mg	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	96% 385μg	8.93% 35.7μg	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	0% 0mg	56.4% 51mg	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	130% 19.6mg	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry-roasted Peanuts	Baked Potato Flesh	Recommended Dietary Allowance
Calcium	23% 230mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	189% 1.7mg	95% 0.85mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	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	78.4% 6.27mg	17.4% 1.4mg	8mg per day for Men 19-50 years
Magnesium	168% 706mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	308% 7.1mg	27.8% 0.64mg	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	206% 1441mg	28.3% 198mg	700mg per day for Men 19-50 years
Potassium	74% 2516mg	45.6% 1552mg	3400mg per day for Men 19-50 years
Selenium	67% 37μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	100% 11mg	10.5% 1.15mg	11mg per day for Men 19-50 years
Water	0.19% 7.2g	8.1% 299g	3700g per day for Men 19-50 years

Nutrient Comparison: Dry-roasted Peanuts VS Baked Potato Flesh per 14 oz

Compare the macro and micronutrient content in 14 oz of Dry-roasted Peanuts versus 14 oz of Baked Potato Flesh to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Dry-roasted Peanuts vs Baked Potato Flesh:

• 14 ounces of Dry-roasted Peanuts have 1.4 times more Vitamin B1, 9.4 times more Vitamin B2, 10.3 times more Vitamin B3, 1.8 times more Vitamin B5, 1.5 times more Vitamin B6, 10.8 times more Vitamin B9 and 123.3 times more Vitamin E than Baked Potato Flesh.
• While 14 oz of Baked Potatoes Flesh no Salt contain more Vitamin C than Dry-roasted Peanuts, no salt.
• 14 ounces of Dry-roasted Peanuts have insufficient amounts of Vitamin C
• 14 ounces of Baked Potato Flesh have insufficient amounts of Vitamin B2 and Vitamin E
• Both Dry-roasted Peanuts, no salt as well as Baked Potatoes Flesh no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Dry-roasted Peanuts vs Baked Potato Flesh:

• 14 ounces of Dry-roasted Peanuts have 11.6 times more Calcium, 2 times more Copper, 4.5 times more Iron, 7.1 times more Magnesium, 11.1 times more Manganese, 7.3 times more Phosphorus, 1.6 times more Potassium, 31 times more Selenium and 9.6 times more Zinc than Baked Potato Flesh.
• While 14 oz of Baked Potatoes Flesh no Salt contain 41.7 times more Water than Dry-roasted Peanuts, no salt.
• 14 ounces of Baked Potato Flesh lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Dry-roasted Peanuts have 6.3 times more Energy, 496.6 times more Fat, 297 times more Saturated Fat, 303.6 times more Omega 6, 2.9 times more Sugars, 5.6 times more Fiber and 12.4 times more Protein than Baked Potato Flesh.
• Both Dry-roasted Peanuts and Baked Potato Flesh offer comparable quantities of Carbohydrate per 14 ounces.
• 14 ounces of Baked Potato Flesh provide inadequate amounts of Omega 6
• Both Dry-roasted Peanuts, no salt as well as Baked Potatoes Flesh no Salt provide inadequate amounts of Omega 3 in 14 ounces.