Comparing Nutrients in 1 kilogram Potato Skin VS Dry-roasted Peanuts

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Dry-roasted Peanuts	15%	71%	14%

Macro Nutrients

	Potato Skin	Dry-roasted Peanuts	Recommended Dietary Allowance
Energy	20% 580kcal	202% 5870kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	512% 497g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	241% 77.2g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	16.3% 0.26g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	571% 97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 124g	164% 213g	130g per day for Men 19-50 years
Sugars	NA	67.6% 49g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 49g	g per day for Men 19-50 years
Fiber	65.8% 25g	221% 84g	38g per day for Men 19-50 years
Protein	46% 25.7g	435% 244g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Dry-roasted Peanuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	127% 1.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.2% 0.38mg	152% 1.97mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	64.6% 10.3mg	897% 144mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	60.4% 3.02mg	202% 10mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	184% 2.4mg	358% 4.66mg	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	42.5% 170μg	243% 970μg	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	127% 114mg	0% 0mg	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	NA	329% 49.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Dry-roasted Peanuts	Recommended Dietary Allowance
Calcium	30% 300mg	58% 580mg	1000mg per day for Men 19-50 years
Copper	470% 4.23mg	476% 4.3mg	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	405% 32.4mg	198% 16mg	8mg per day for Men 19-50 years
Magnesium	54.8% 230mg	424% 1780mg	420mg per day for Men 19-50 years
Manganese	262% 6mg	777% 18mg	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	54.3% 380mg	519% 3630mg	700mg per day for Men 19-50 years
Potassium	121% 4130mg	186% 6340mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	169% 93μg	55μg per day for Men 19-50 years
Sodium	6.67% 100mg	4% 60mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	252% 27.7mg	11mg per day for Men 19-50 years
Water	22.5% 833g	0.49% 18g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Dry-roasted Peanuts per 1 kg

Compare the macro and micronutrient content in 1 kg of Potato Skin versus 1 kg of Dry-roasted Peanuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Potato Skin vs Dry-roasted Peanuts:

• 1 kilogram of Potato Skin has more Vitamin C than Dry-roasted Peanuts.
• While 1 kg of Dry-roasted Peanuts, no salt contains 7.2 times more Vitamin B1, 5.2 times more Vitamin B2, 13.9 times more Vitamin B3, 3.3 times more Vitamin B5, 1.9 times more Vitamin B6 and 5.7 times more Vitamin B9 than Raw Potato Skin.
• 1 kilogram of Potato Skin have insufficient amounts of Vitamin B1
• 1 kilogram of Dry-roasted Peanuts have insufficient amounts of Vitamin C
• Both Raw Potato Skin as well as Dry-roasted Peanuts, no salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Potato Skin vs Dry-roasted Peanuts:

• 1 kilogram of Potato Skin has 2.1 times more Iron and 46 times more Water than Dry-roasted Peanuts.
• While 1 kg of Dry-roasted Peanuts, no salt contains 1.9 times more Calcium, 7.7 times more Magnesium, 3 times more Manganese, 9.6 times more Phosphorus, 1.5 times more Potassium, 31 times more Selenium and 7.9 times more Zinc than Raw Potato Skin.
• Both Potato Skin and Dry-roasted Peanuts contain similar levels of Copper per one kilogram.
• 1 kilogram of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Dry-roasted Peanuts, no salt contains 10.1 times more Energy, 496.6 times more Fat, 297 times more Saturated Fat, 303.6 times more Omega 6, 1.7 times more Carbohydrate, 3.4 times more Fiber and 9.5 times more Protein than Raw Potato Skin.
• 1 kilogram of Potato Skin provide inadequate amounts of Omega 6
• Both Raw Potato Skin as well as Dry-roasted Peanuts, no salt provide inadequate amounts of Omega 3 in one kilogram.