Comparing Nutrients in 1 kilogram Virginia Peanuts VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Virginia Peanuts	17%	72%	11%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Virginia Peanuts	Baked White Potatoes	Recommended Dietary Allowance
Energy	194% 5630kcal	31.7% 920kcal	2900kcal per day for Men 19-50 years
Fat	503% 488g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	201% 64.3g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	862% 147g	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	127% 165g	162% 211g	130g per day for Men 19-50 years
Sugars	54.5% 39.5g	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	224% 85g	55.3% 21g	38g per day for Men 19-50 years
Protein	450% 252g	37.5% 21g	56g per day for Men 19-50 years

Vitamins

	Virginia Peanuts	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	544% 6.53mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	101% 1.3mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	773% 124mg	96% 15.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	352% 17.6mg	76.6% 3.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	266% 3.46mg	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	598% 2390μg	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	0% 0mg	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	437% 65.6mg	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Virginia Peanuts	Baked White Potatoes	Recommended Dietary Allowance
Calcium	89% 890mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	1236% 11mg	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	319% 25.5mg	80% 6.4mg	8mg per day for Men 19-50 years
Magnesium	407% 1710mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	737% 17mg	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	543% 3800mg	107% 750mg	700mg per day for Men 19-50 years
Potassium	203% 6900mg	160% 5440mg	3400mg per day for Men 19-50 years
Selenium	129% 71μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	6.67% 100mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	403% 44.3mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	1.87% 69g	20.4% 754g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Virginia Peanuts vs Baked White Potatoes:

• Raw Virginia Peanuts have 13.6 times more Vitamin B1, 3 times more Vitamin B2, 8.1 times more Vitamin B3, 4.6 times more Vitamin B5, 1.6 times more Vitamin B6, 6.3 times more Vitamin B9 and 164 times more Vitamin E than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain more Vitamin C and more Vitamin K than Raw Virginia Peanuts.
• Both Raw Virginia Peanuts 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 Virginia Peanuts vs Baked White Potatoes:

• Raw Virginia Peanuts have 8.9 times more Calcium, 8.8 times more Copper, 4 times more Iron, 6.3 times more Magnesium, 9 times more Manganese, 5.1 times more Phosphorus, 1.3 times more Potassium, 14.2 times more Selenium and 12.7 times more Zinc than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 10.9 times more Water than Raw Virginia Peanuts.

Comparison of macro-nutrients per 1 kilogram:

• Raw Virginia Peanuts have 6.1 times more Energy, 325 times more Fat, 160.9 times more Saturated Fat, 1.3 times more Omega 3, 299.1 times more Omega 6, 2.6 times more Sugars, 4 times more Fiber and 12 times more Protein than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.3 times more Carbohydrate than Raw Virginia Peanuts.
• Both Raw Virginia Peanuts as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.