Comparing Nutrients in 1 kilogram With Peanuts Dry Roasted Mixed Nuts with Salt VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
With Peanuts Dry Roasted Mixed Nuts with Salt	11%	73%	16%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	With Peanuts Dry Roasted Mixed Nuts with Salt	Baked White Potatoes	Recommended Dietary Allowance
Energy	205% 5940kcal	31.7% 920kcal	2900kcal per day for Men 19-50 years
Fat	530% 515g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	203% 65g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	119% 1.9g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	620% 105g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	195% 254g	162% 211g	130g per day for Men 19-50 years
Sugars	66.2% 48g	21% 15.3g	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	4.97% 3.6g	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	% 6.3g	g per day for Men 19-50 years
Sucrose	NA	% 4g	g per day for Men 19-50 years
Fiber	237% 90g	55.3% 21g	38g per day for Men 19-50 years
Protein	309% 173g	37.5% 21g	56g per day for Men 19-50 years

Vitamins

	With Peanuts Dry Roasted Mixed Nuts with Salt	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	167% 2mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	154% 2mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	294% 47mg	96% 15.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	240% 12mg	76.6% 3.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	228% 2.96mg	162% 2.1mg	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	125% 500μg	95% 380μg	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	4.44% 4mg	140% 126mg	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	729% 109mg	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	108% 129μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	With Peanuts Dry Roasted Mixed Nuts with Salt	Baked White Potatoes	Recommended Dietary Allowance
Calcium	70% 700mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	1421% 12.8mg	141% 1.27mg	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	463% 37mg	80% 6.4mg	8mg per day for Men 19-50 years
Magnesium	536% 2250mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	842% 19.4mg	82% 1.9mg	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	621% 4350mg	107% 750mg	700mg per day for Men 19-50 years
Potassium	204% 6930mg	160% 5440mg	3400mg per day for Men 19-50 years
Selenium	136% 75μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	230% 3450mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	345% 38mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	0.47% 17.5g	20.4% 754g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of With Peanuts Dry Roasted Mixed Nuts with Salt vs Baked White Potatoes:

• With Peanuts Dry Roasted Mixed Nuts with Salt have 4.2 times more Vitamin B1, 4.7 times more Vitamin B2, 3.1 times more Vitamin B3, 3.1 times more Vitamin B5, 1.4 times more Vitamin B6, 1.3 times more Vitamin B9, 273.5 times more Vitamin E and 4.8 times more Vitamin K than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 31.5 times more Vitamin C than With Peanuts Dry Roasted Mixed Nuts with Salt.
• Both With Peanuts Dry Roasted Mixed Nuts with Salt as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for With Peanuts Dry Roasted Mixed Nuts with Salt vs Baked White Potatoes:

• With Peanuts Dry Roasted Mixed Nuts with Salt have 7 times more Calcium, 10.1 times more Copper, 5.8 times more Iron, 8.3 times more Magnesium, 10.2 times more Manganese, 5.8 times more Phosphorus, 1.3 times more Potassium, 15 times more Selenium, 49.3 times more Sodium and 10.9 times more Zinc than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 43.1 times more Water than With Peanuts Dry Roasted Mixed Nuts with Salt.

Comparison of macro-nutrients per 1 kilogram:

• With Peanuts Dry Roasted Mixed Nuts with Salt have 6.5 times more Energy, 343 times more Fat, 162.5 times more Saturated Fat, 12.7 times more Omega 3, 215 times more Omega 6, 1.2 times more Carbohydrate, 3.1 times more Sugars, 4.3 times more Fiber and 8.2 times more Protein than Baked Whole White Potatoes.
• Both With Peanuts Dry Roasted Mixed Nuts with Salt as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.