Comparing Nutrients in 1 kilogram Dry-roasted Peanuts VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Dry-roasted Peanuts	15%	71%	14%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Dry-roasted Peanuts	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	202% 5870kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	512% 497g	18.7% 18g	97g per day for Men 19-50 years
Saturated Fat	241% 77.2g	5.2% 1.67g	32g per day for Men 19-50 years
Omega 3	16.3% 0.26g	NA	1.6g per day for Men 19-50 years
Omega 6	571% 97g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	164% 213g	201% 262g	130g per day for Men 19-50 years
Sugars	67.6% 49g	9.5% 6.9g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 49g	NA	g per day for Men 19-50 years
Fiber	221% 84g	68.4% 26g	38g per day for Men 19-50 years
Protein	435% 244g	39.6% 22g	56g per day for Men 19-50 years

Vitamins

	Dry-roasted Peanuts	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	127% 1.52mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	152% 1.97mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	897% 144mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	202% 10mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	358% 4.66mg	NA	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	243% 970μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	19% 17mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	329% 49.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry-roasted Peanuts	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	58% 580mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	476% 4.3mg	NA	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	198% 16mg	62.5% 5mg	8mg per day for Men 19-50 years
Magnesium	424% 1780mg	NA	420mg per day for Men 19-50 years
Manganese	777% 18mg	NA	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	519% 3630mg	NA	700mg per day for Men 19-50 years
Potassium	186% 6340mg	132% 4500mg	3400mg per day for Men 19-50 years
Selenium	169% 93μg	NA	55μg per day for Men 19-50 years
Sodium	4% 60mg	199% 2980mg	1500mg per day for Men 19-50 years
Zinc	252% 27.7mg	NA	11mg per day for Men 19-50 years
Water	0.49% 18g	18.4% 681g	3700g per day for Men 19-50 years

Nutrient Comparison: Dry-roasted Peanuts VS Frozen Roasted Potatoes with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Dry-roasted Peanuts versus 1 kg of Frozen Roasted Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Dry-roasted Peanuts vs Frozen Roasted Potatoes with Salt:

• Both Dry-roasted Peanuts, no salt and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 1 kg
• Both Dry-roasted Peanuts, no salt as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Dry-roasted Peanuts vs Frozen Roasted Potatoes with Salt:

• 1 kilogram of Dry-roasted Peanuts has 3.9 times more Calcium, 3.2 times more Iron and 1.4 times more Potassium than Frozen Roasted Potatoes with Salt.
• While 1 kg of Frozen Roasted Potatoes with Salt contains 49.7 times more Sodium than Dry-roasted Peanuts, no salt.
• 1 kilogram of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Dry-roasted Peanuts has 4.6 times more Energy, 27.4 times more Fat, 46.2 times more Saturated Fat, 7.1 times more Sugars, 3.2 times more Fiber and 11 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Dry-roasted Peanuts and Frozen Roasted Potatoes with Salt offer comparable quantities of Carbohydrate per one kilogram.