Comparing Nutrients in 14 ounces Frozen Roasted Potatoes with Salt VS Oil-roasted Spanish Peanuts

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Oil-roasted Spanish Peanuts	18%	71%	11%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Oil-roasted Spanish Peanuts	Recommended Dietary Allowance
Energy	17.4% 504kcal	79.2% 2298kcal	2900kcal per day for Men 19-50 years
Fat	7.4% 7.2g	201% 195g	97g per day for Men 19-50 years
Saturated Fat	2.07% 0.66g	94% 30g	32g per day for Men 19-50 years
Omega 3	NA	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	NA	397% 67.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	53.3% 69.3g	130g per day for Men 19-50 years
Sugars	3.78% 2.74g	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	27% 10.3g	93% 35.3g	38g per day for Men 19-50 years
Protein	15.7% 8.8g	199% 111g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Oil-roasted Spanish Peanuts	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	105% 1.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	370% 59.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	110% 5.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	78% 1mg	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	NA	125% 500μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	7.5% 6.75mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Oil-roasted Spanish Peanuts	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	39.7% 397mg	1000mg per day for Men 19-50 years
Copper	NA	291% 2.62mg	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	25% 2mg	113% 9.05mg	8mg per day for Men 19-50 years
Magnesium	NA	159% 667mg	420mg per day for Men 19-50 years
Manganese	NA	406% 9.35mg	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	NA	219% 1536mg	700mg per day for Men 19-50 years
Potassium	52.5% 1786mg	91% 3080mg	3400mg per day for Men 19-50 years
Selenium	NA	54% 29.8μg	55μg per day for Men 19-50 years
Sodium	79% 1183mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	NA	72% 7.94mg	11mg per day for Men 19-50 years
Water	7.3% 270g	0.19% 7.06g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS Oil-roasted Spanish Peanuts per 14 oz

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

Lets compare vitamin content per 14 ounces of Frozen Roasted Potatoes with Salt vs Oil-roasted Spanish Peanuts:

• Both Frozen Roasted Potatoes with Salt and Oil-roasted Spanish Peanuts have similar amounts of vitamins per 14 oz
• Both Frozen Roasted Potatoes with Salt as well as Oil-roasted Spanish Peanuts have insufficient amounts of Vitamin C in 14 ounces.

Comparing minerals per 14 ounces for Frozen Roasted Potatoes with Salt vs Oil-roasted Spanish Peanuts:

• 14 ounces of Frozen Roasted Potatoes with Salt have 49.7 times more Sodium than Oil-roasted Spanish Peanuts.
• While 14 oz of Oil-roasted Spanish Peanuts contain 6.7 times more Calcium, 4.6 times more Iron and 1.7 times more Potassium than Frozen Roasted Potatoes with Salt.
• 14 ounces of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Frozen Roasted Potatoes with Salt have 1.5 times more Carbohydrate than Oil-roasted Spanish Peanuts.
• While 14 oz of Oil-roasted Spanish Peanuts contain 4.6 times more Energy, 27.1 times more Fat, 45.2 times more Saturated Fat, 3.4 times more Fiber and 12.6 times more Protein than Frozen Roasted Potatoes with Salt.