Comparing Nutrients in 14 ounces Baked Red Potatoes VS Oil-roasted Peanuts with Dalt

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Oil-roasted Peanuts with Dalt	17%	73%	10%

Macro Nutrients

	Baked Red Potatoes	Oil-roasted Peanuts with Dalt	Recommended Dietary Allowance
Energy	12% 345kcal	82% 2377kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	215% 208g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	107% 34.4g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	9.43% 0.15g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	353% 60g	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	46.6% 60.6g	130g per day for Men 19-50 years
Sugars	7.83% 5.68g	23% 16.6g	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	0.44% 0.32g	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	% 0.32g	g per day for Men 19-50 years
Sucrose	% 1.8g	% 16g	g per day for Men 19-50 years
Fiber	19% 7.14g	98% 37.3g	38g per day for Men 19-50 years
Protein	16.3% 9.13g	199% 111g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Oil-roasted Peanuts with Dalt	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	28% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.6% 6.33mg	343% 55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	95% 4.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.7% 0.84mg	141% 1.83mg	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	119% 476μg	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	3.53% 3.18mg	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	184% 27.5mg	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	Oil-roasted Peanuts with Dalt	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	24.2% 242mg	1000mg per day for Men 19-50 years
Copper	76.7% 0.69mg	235% 2.1mg	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	75.4% 6.03mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	166% 699mg	420mg per day for Men 19-50 years
Manganese	30% 0.69mg	318% 7.32mg	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	225% 1576mg	700mg per day for Men 19-50 years
Potassium	63.6% 2163mg	84.7% 2881mg	3400mg per day for Men 19-50 years
Selenium	NA	24% 13μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	84.7% 1270mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	118% 13mg	11mg per day for Men 19-50 years
Water	8.22% 304g	0.16% 5.75g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS Oil-roasted Peanuts with Dalt per 14 oz

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

Lets compare vitamin content per 14 ounces of Baked Red Potatoes vs Oil-roasted Peanuts with Dalt:

• 14 ounces of Baked Red Potatoes have 15.8 times more Vitamin C and more Vitamin K than Oil-roasted Peanuts with Dalt.
• While 14 oz of Oil-roasted Peanuts with Salt contain 1.8 times more Vitamin B2, 8.7 times more Vitamin B3, 3.5 times more Vitamin B5, 2.2 times more Vitamin B6, 4.4 times more Vitamin B9 and 86.8 times more Vitamin E than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Oil-roasted Peanuts with Dalt provide similar amounts of Vitamin B1 per 14 ounces.
• 14 ounces of Baked Red Potatoes have insufficient amounts of Vitamin E
• 14 ounces of Oil-roasted Peanuts with Dalt have insufficient amounts of Vitamin C and Vitamin K
• Both Baked Whole Red Potatoes as well as Oil-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 Oil-roasted Peanuts with Dalt:

• 14 ounces of Baked Red Potatoes have 52.9 times more Water than Oil-roasted Peanuts with Dalt.
• While 14 oz of Oil-roasted Peanuts with Salt contain 6.8 times more Calcium, 3.1 times more Copper, 2.2 times more Iron, 6.3 times more Magnesium, 10.7 times more Manganese, 5.5 times more Phosphorus, 1.3 times more Potassium, 26.7 times more Sodium and 8.2 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 ounces of Baked Red Potatoes have 1.3 times more Carbohydrate than Oil-roasted Peanuts with Dalt.
• While 14 oz of Oil-roasted Peanuts with Salt contain 6.9 times more Energy, 350 times more Fat, 216.4 times more Saturated Fat, 2.5 times more Omega 3, 308.4 times more Omega 6, 2.9 times more Sugars, 5.2 times more Fiber and 12.2 times more Protein than Baked Whole Red Potatoes.
• 14 ounces of Baked Red Potatoes provide inadequate amounts of Omega 3 and Omega 6