Comparing Nutrients in 14 ounces Baked Red Potatoes VS Defatted Peanut Flour

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Defatted Peanut Flour	59%	1%	40%

Macro Nutrients

	Baked Red Potatoes	Defatted Peanut Flour	Recommended Dietary Allowance
Energy	12% 345kcal	44.8% 1298kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	2.25% 2.2g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	3.34% 0.57g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	60% 77.8g	106% 138g	130g per day for Men 19-50 years
Sugars	7.83% 5.68g	45% 32.6g	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	2.4% 1.75g	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	% 2.2g	NA	g per day for Men 19-50 years
Sucrose	% 1.8g	NA	g per day for Men 19-50 years
Fiber	19% 7.14g	165% 62.7g	38g per day for Men 19-50 years
Protein	16.3% 9.13g	370% 207g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Defatted Peanut Flour	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	232% 2.78mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	147% 1.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.6% 6.33mg	670% 107mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	217% 11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.7% 0.84mg	154% 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	26.8% 107μg	246% 984μg	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	55.6% 50mg	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	2.1% 0.32mg	1.32% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Defatted Peanut Flour	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	55.6% 556mg	1000mg per day for Men 19-50 years
Copper	76.7% 0.69mg	794% 7.14mg	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	34.7% 2.78mg	104% 8.33mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	350% 1469mg	420mg per day for Men 19-50 years
Manganese	30% 0.69mg	846% 19.4mg	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	41% 286mg	431% 3016mg	700mg per day for Men 19-50 years
Potassium	63.6% 2163mg	151% 5120mg	3400mg per day for Men 19-50 years
Selenium	NA	51.2% 28μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	47.6% 714mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	184% 20.2mg	11mg per day for Men 19-50 years
Water	8.22% 304g	0.84% 31g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS Defatted Peanut Flour per 14 oz

Compare the macro and micronutrient content in 14 oz of Baked Red Potatoes versus 14 oz of Defatted Peanut Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Baked Red Potatoes vs Defatted Peanut Flour:

• 14 ounces of Baked Red Potatoes have more Vitamin C and more Vitamin K than Defatted Peanut Flour.
• While 14 oz of Defatted Peanut Flour contain 9.7 times more Vitamin B1, 9.6 times more Vitamin B2, 16.9 times more Vitamin B3, 8 times more Vitamin B5, 2.4 times more Vitamin B6 and 9.2 times more Vitamin B9 than Baked Whole Red Potatoes.
• 14 ounces of Defatted Peanut Flour have insufficient amounts of Vitamin C and Vitamin K
• Both Baked Whole Red Potatoes as well as Defatted Peanut Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 14 ounces.

Comparing minerals per 14 ounces for Baked Red Potatoes vs Defatted Peanut Flour:

• 14 ounces of Baked Red Potatoes have 9.8 times more Water than Defatted Peanut Flour.
• While 14 oz of Defatted Peanut Flour contain 15.6 times more Calcium, 10.3 times more Copper, 3 times more Iron, 13.2 times more Magnesium, 28.3 times more Manganese, 10.6 times more Phosphorus, 2.4 times more Potassium, 15 times more Sodium and 12.8 times more Zinc than Baked Whole Red Potatoes.
• 14 ounces of Baked Red Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Defatted Peanut Flour contain 3.8 times more Energy, 1.8 times more Carbohydrate, 5.7 times more Sugars, 8.8 times more Fiber and 22.7 times more Protein than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Defatted Peanut Flour provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.