Comparing Nutrients in 1 kilogram Baked Red Potatoes VS Oil-roasted Peanuts with Dalt

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Oil-roasted Peanuts with Dalt	17%	73%	10%

Macro Nutrients

	Baked Red Potatoes	Oil-roasted Peanuts with Dalt	Recommended Dietary Allowance
Energy	30% 870kcal	207% 5990kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	541% 525g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	270% 86.6g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	23.8% 0.38g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	889% 151g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	151% 196g	117% 153g	130g per day for Men 19-50 years
Sugars	19.7% 14.3g	57.7% 41.8g	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	6.07% 4.4g	1.1% 0.8g	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	% 5.5g	% 0.8g	g per day for Men 19-50 years
Sucrose	% 4.5g	% 40.3g	g per day for Men 19-50 years
Fiber	47.4% 18g	247% 94g	38g per day for Men 19-50 years
Protein	41% 23g	501% 280g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Oil-roasted Peanuts with Dalt	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60% 0.72mg	71% 0.85mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	68.5% 0.89mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	100% 16mg	864% 138mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	68.2% 3.4mg	240% 12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	163% 2.12mg	355% 4.6mg	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	67.5% 270μg	300% 1200μg	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	140% 126mg	8.9% 8mg	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	5.33% 0.8mg	463% 69.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.3% 28μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Oil-roasted Peanuts with Dalt	Recommended Dietary Allowance
Calcium	9% 90mg	61% 610mg	1000mg per day for Men 19-50 years
Copper	193% 1.74mg	592% 5.33mg	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	87.5% 7mg	190% 15mg	8mg per day for Men 19-50 years
Magnesium	66.7% 280mg	419% 1760mg	420mg per day for Men 19-50 years
Manganese	75.2% 1.73mg	802% 18.5mg	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	103% 720mg	567% 3970mg	700mg per day for Men 19-50 years
Potassium	160% 5450mg	214% 7260mg	3400mg per day for Men 19-50 years
Selenium	NA	60% 33μg	55μg per day for Men 19-50 years
Sodium	8% 120mg	213% 3200mg	1500mg per day for Men 19-50 years
Zinc	36.4% 4mg	298% 32.8mg	11mg per day for Men 19-50 years
Water	20.7% 767g	0.39% 14.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS Oil-roasted Peanuts with Dalt per 1 kg

Compare the macro and micronutrient content in 1 kg of Baked Red Potatoes versus 1 kg of Oil-roasted Peanuts with Dalt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Baked Red Potatoes vs Oil-roasted Peanuts with Dalt:

• 1 kilogram of Baked Red Potatoes has 15.8 times more Vitamin C and more Vitamin K than Oil-roasted Peanuts with Dalt.
• While 1 kg of Oil-roasted Peanuts with Salt contains 1.8 times more Vitamin B2, 8.7 times more Vitamin B3, 3.5 times more Vitamin B5, 2.2 times more Vitamin B6, 4.4 times more Vitamin B9 and 86.8 times more Vitamin E than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Oil-roasted Peanuts with Dalt provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Baked Red Potatoes have insufficient amounts of Vitamin E
• 1 kilogram of Oil-roasted Peanuts with Dalt have insufficient amounts of Vitamin C and Vitamin K
• Both Baked Whole Red Potatoes as well as Oil-roasted Peanuts with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Baked Red Potatoes vs Oil-roasted Peanuts with Dalt:

• 1 kilogram of Baked Red Potatoes has 52.9 times more Water than Oil-roasted Peanuts with Dalt.
• While 1 kg of Oil-roasted Peanuts with Salt contains 6.8 times more Calcium, 3.1 times more Copper, 2.2 times more Iron, 6.3 times more Magnesium, 10.7 times more Manganese, 5.5 times more Phosphorus, 1.3 times more Potassium, 26.7 times more Sodium and 8.2 times more Zinc than Baked Whole Red Potatoes.
• 1 kilogram of Baked Red Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Baked Red Potatoes has 1.3 times more Carbohydrate than Oil-roasted Peanuts with Dalt.
• While 1 kg of Oil-roasted Peanuts with Salt contains 6.9 times more Energy, 350 times more Fat, 216.4 times more Saturated Fat, 2.5 times more Omega 3, 308.4 times more Omega 6, 2.9 times more Sugars, 5.2 times more Fiber and 12.2 times more Protein than Baked Whole Red Potatoes.
• 1 kilogram of Baked Red Potatoes provide inadequate amounts of Omega 3 and Omega 6