Comparing Nutrients in 1 kilogram Baked White Potatoes VS Oil-Roasted Peanuts

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Oil-Roasted Peanuts	17%	73%	10%

Macro Nutrients

	Baked White Potatoes	Oil-Roasted Peanuts	Recommended Dietary Allowance
Energy	31.7% 920kcal	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	271% 87g	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	888% 151g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	162% 211g	117% 153g	130g per day for Men 19-50 years
Sugars	21% 15.3g	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	4.97% 3.6g	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	% 6.3g	% 0.8g	g per day for Men 19-50 years
Sucrose	% 4g	% 40.3g	g per day for Men 19-50 years
Fiber	55.3% 21g	247% 94g	38g per day for Men 19-50 years
Protein	37.5% 21g	501% 280g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Oil-Roasted Peanuts	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	71% 0.85mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	68.5% 0.89mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	96% 15.3mg	864% 138mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	76.6% 3.83mg	240% 12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	162% 2.1mg	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	95% 380μg	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	2.67% 0.4mg	461% 69mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Oil-Roasted Peanuts	Recommended Dietary Allowance
Calcium	10% 100mg	61% 610mg	1000mg per day for Men 19-50 years
Copper	141% 1.27mg	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	80% 6.4mg	190% 15mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	419% 1760mg	420mg per day for Men 19-50 years
Manganese	82% 1.9mg	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	107% 750mg	567% 3970mg	700mg per day for Men 19-50 years
Potassium	160% 5440mg	214% 7260mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	60% 33μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	4% 60mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	298% 32.8mg	11mg per day for Men 19-50 years
Water	20.4% 754g	0.39% 14.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked White Potatoes VS Oil-Roasted Peanuts per 1 kg

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

Lets compare vitamin content per 1 kilogram of Baked White Potatoes vs Oil-Roasted Peanuts:

• 1 kilogram of Baked White Potatoes has 15.8 times more Vitamin C and more Vitamin K than Oil-Roasted Peanuts.
• While 1 kg of Oil-Roasted Peanuts no Salt contains 1.8 times more Vitamin B1, 2.1 times more Vitamin B2, 9 times more Vitamin B3, 3.1 times more Vitamin B5, 2.2 times more Vitamin B6, 3.2 times more Vitamin B9 and 172.8 times more Vitamin E than Baked Whole White Potatoes.
• 1 kilogram of Baked White Potatoes have insufficient amounts of Vitamin E
• 1 kilogram of Oil-Roasted Peanuts have insufficient amounts of Vitamin C and Vitamin K
• Both Baked Whole White Potatoes as well as Oil-Roasted Peanuts no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Baked White Potatoes vs Oil-Roasted Peanuts:

• 1 kilogram of Baked White Potatoes has 52 times more Water than Oil-Roasted Peanuts.
• While 1 kg of Oil-Roasted Peanuts no Salt contains 6.1 times more Calcium, 4.2 times more Copper, 2.4 times more Iron, 6.5 times more Magnesium, 9.8 times more Manganese, 5.3 times more Phosphorus, 1.3 times more Potassium, 6.6 times more Selenium and 9.4 times more Zinc than Baked Whole White Potatoes.
• 1 kilogram of Baked White Potatoes lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Baked White Potatoes has 1.4 times more Carbohydrate than Oil-Roasted Peanuts.
• While 1 kg of Oil-Roasted Peanuts no Salt contains 6.5 times more Energy, 350 times more Fat, 217.2 times more Saturated Fat, 2.5 times more Omega 3, 308.2 times more Omega 6, 2.7 times more Sugars, 4.5 times more Fiber and 13.3 times more Protein than Baked Whole White Potatoes.
• 1 kilogram of Baked White Potatoes provide inadequate amounts of Omega 3 and Omega 6