Comparing Nutrients in 1 kilogram Without Peanuts Oil Roasted Mixed Nuts with Salt VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Without Peanuts Oil Roasted Mixed Nuts with Salt	9%	77%	14%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Without Peanuts Oil Roasted Mixed Nuts with Salt	Baked White Potatoes	Recommended Dietary Allowance
Energy	212% 6150kcal	31.7% 920kcal	2900kcal per day for Men 19-50 years
Fat	579% 562g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	284% 91g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	156% 2.5g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	655% 111g	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	171% 223g	162% 211g	130g per day for Men 19-50 years
Sugars	60.4% 43.8g	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	145% 55g	55.3% 21g	38g per day for Men 19-50 years
Protein	277% 155g	37.5% 21g	56g per day for Men 19-50 years

Vitamins

	Without Peanuts Oil 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	420% 5.04mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	374% 4.86mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	123% 19.6mg	96% 15.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	192% 9.6mg	76.6% 3.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	138% 1.8mg	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	140% 560μg	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	5.56% 5mg	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	547% 82mg	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	149% 179μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Without Peanuts Oil Roasted Mixed Nuts with Salt	Baked White Potatoes	Recommended Dietary Allowance
Calcium	106% 1060mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	1994% 18mg	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	321% 25.7mg	80% 6.4mg	8mg per day for Men 19-50 years
Magnesium	598% 2510mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	673% 15.5mg	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	641% 4490mg	107% 750mg	700mg per day for Men 19-50 years
Potassium	160% 5440mg	160% 5440mg	3400mg per day for Men 19-50 years
Selenium	7664% 4215μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	204% 3060mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	424% 46.6mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	0.85% 31.5g	20.4% 754g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Without Peanuts Oil Roasted Mixed Nuts with Salt vs Baked White Potatoes:

• Without Peanuts Oil Roasted Mixed Nuts with Salt have 10.5 times more Vitamin B1, 11.3 times more Vitamin B2, 1.3 times more Vitamin B3, 2.5 times more Vitamin B5, 1.5 times more Vitamin B9, 205 times more Vitamin E and 6.6 times more Vitamin K than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 25.2 times more Vitamin C than Without Peanuts Oil Roasted Mixed Nuts with Salt.
• Both Without Peanuts Oil Roasted Mixed Nuts with Salt and Baked Whole White Potatoes have similar amounts of Vitamin B6 per 1 kg.
• Both Without Peanuts Oil 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 Without Peanuts Oil Roasted Mixed Nuts with Salt vs Baked White Potatoes:

• Without Peanuts Oil Roasted Mixed Nuts with Salt have 10.6 times more Calcium, 14.1 times more Copper, 4 times more Iron, 9.3 times more Magnesium, 8.2 times more Manganese, 6 times more Phosphorus, 843 times more Selenium, 43.7 times more Sodium and 13.3 times more Zinc than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 23.9 times more Water than Without Peanuts Oil Roasted Mixed Nuts with Salt.
• Both Without Peanuts Oil Roasted Mixed Nuts with Salt and Baked Whole White Potatoes have similar amounts of Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Without Peanuts Oil Roasted Mixed Nuts with Salt have 6.7 times more Energy, 374.5 times more Fat, 227.2 times more Saturated Fat, 16.6 times more Omega 3, 227.3 times more Omega 6, 2.9 times more Sugars, 2.6 times more Fiber and 7.4 times more Protein than Baked Whole White Potatoes.
• Both Without Peanuts Oil Roasted Mixed Nuts with Salt and Baked Whole White Potatoes have similar amounts of Carbohydrate per 1 kg.
• Both Without Peanuts Oil Roasted Mixed Nuts with Salt as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.