Comparing Nutrients in 14 ounces Baked Red Potatoes VS Roasted Peanuts with Salt

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Roasted Peanuts with Salt	15%	71%	14%

Macro Nutrients

	Baked Red Potatoes	Roasted Peanuts with Salt	Recommended Dietary Allowance
Energy	12% 345kcal	80.3% 2330kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	203% 197g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	96% 30.7g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	6.45% 0.1g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	227% 38.6g	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	65% 84.4g	130g per day for Men 19-50 years
Sugars	7.83% 5.68g	27% 19.4g	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	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	% 2.2g	% 0g	g per day for Men 19-50 years
Sucrose	% 1.8g	% 19.4g	g per day for Men 19-50 years
Fiber	19% 7.14g	87.7% 33.3g	38g per day for Men 19-50 years
Protein	16.3% 9.13g	173% 97g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Roasted Peanuts with Salt	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	50.3% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	60% 0.78mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.6% 6.33mg	356% 57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	80% 4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.7% 0.84mg	142% 1.85mg	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	96% 385μg	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	130% 19.6mg	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	Roasted Peanuts with Salt	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	23% 230mg	1000mg per day for Men 19-50 years
Copper	76.7% 0.69mg	189% 1.7mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.6% 63.5μg	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	78.4% 6.27mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	168% 706mg	420mg per day for Men 19-50 years
Manganese	30% 0.69mg	308% 7.1mg	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	206% 1441mg	700mg per day for Men 19-50 years
Potassium	63.6% 2163mg	74% 2516mg	3400mg per day for Men 19-50 years
Selenium	NA	67% 37μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	108% 1627mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	100% 11mg	11mg per day for Men 19-50 years
Water	8.22% 304g	0.19% 7.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS Roasted Peanuts with Salt per 14 oz

Compare the macro and micronutrient content in 14 oz of Baked Red Potatoes versus 14 oz of Roasted Peanuts with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Baked Red Potatoes vs Roasted Peanuts with Salt:

• 14 ounces of Baked Red Potatoes have more Vitamin C and more Vitamin K than Roasted Peanuts with Salt.
• While 14 oz of Dry-roasted Peanuts with Salt contain 2.1 times more Vitamin B1, 3.9 times more Vitamin B2, 9 times more Vitamin B3, 3 times more Vitamin B5, 2.2 times more Vitamin B6, 3.6 times more Vitamin B9 and 61.6 times more Vitamin E than Baked Whole Red Potatoes.
• 14 ounces of Baked Red Potatoes have insufficient amounts of Vitamin E
• 14 ounces of Roasted Peanuts with Salt have insufficient amounts of Vitamin C and Vitamin K
• Both Baked Whole Red Potatoes as well as Dry-roasted Peanuts with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Baked Red Potatoes vs Roasted Peanuts with Salt:

• 14 ounces of Baked Red Potatoes have 42.4 times more Water than Roasted Peanuts with Salt.
• While 14 oz of Dry-roasted Peanuts with Salt contain 6.4 times more Calcium, 2.5 times more Copper, 2.3 times more Iron, 6.4 times more Magnesium, 10.3 times more Manganese, 5 times more Phosphorus, 34.2 times more Sodium and 6.9 times more Zinc than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Roasted Peanuts with Salt contain similar levels of Potassium per 14 ounces.
• 14 ounces of Baked Red Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Dry-roasted Peanuts with Salt contain 6.7 times more Energy, 331.1 times more Fat, 193.1 times more Saturated Fat, 198.3 times more Omega 6, 3.4 times more Sugars, 4.7 times more Fiber and 10.6 times more Protein than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Roasted Peanuts with Salt offer comparable quantities of Carbohydrate per 14 ounces.
• 14 ounces of Baked Red Potatoes provide inadequate amounts of Omega 6
• Both Baked Whole Red Potatoes as well as Dry-roasted Peanuts with Salt provide inadequate amounts of Omega 3 in 14 ounces.