Comparing Nutrients in 1 pound Baked Potato Flesh VS Oil-roasted Spanish Peanuts

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Oil-roasted Spanish Peanuts	18%	71%	11%

Macro Nutrients

	Baked Potato Flesh	Oil-roasted Spanish Peanuts	Recommended Dietary Allowance
Energy	14.5% 422kcal	91% 2626kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	229% 222g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	107% 34.3g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	453% 77g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	61% 79g	130g per day for Men 19-50 years
Sugars	10.6% 7.7g	NA	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	18% 6.8g	106% 40.4g	38g per day for Men 19-50 years
Protein	16% 8.9g	227% 127g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Oil-roasted Spanish Peanuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.7% 0.48mg	120% 1.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	29.7% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.5% 6.33mg	423% 67.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50.3% 2.5mg	126% 6.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.37mg	89.3% 1.16mg	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	10.2% 41μg	143% 572μg	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	64.5% 58mg	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	1.2% 0.18mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.13% 1.36μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Oil-roasted Spanish Peanuts	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	45.4% 454mg	1000mg per day for Men 19-50 years
Copper	108% 0.98mg	333% 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	20% 1.6mg	129% 10.3mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	181% 762mg	420mg per day for Men 19-50 years
Manganese	31.8% 0.73mg	464% 10.7mg	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	32.4% 227mg	251% 1755mg	700mg per day for Men 19-50 years
Potassium	52% 1774mg	104% 3520mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	62% 34μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	1.8% 27.2mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	82.5% 9.07mg	11mg per day for Men 19-50 years
Water	9.25% 342g	0.22% 8.07g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Flesh VS Oil-roasted Spanish Peanuts per 1 lb

Compare the macro and micronutrient content in 1 lb of Baked Potato Flesh versus 1 lb of Oil-roasted Spanish Peanuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Baked Potato Flesh vs Oil-roasted Spanish Peanuts:

• 1 pound of Baked Potato Flesh has more Vitamin C than Oil-roasted Spanish Peanuts.
• While 1 lb of Oil-roasted Spanish Peanuts contains 3 times more Vitamin B1, 4 times more Vitamin B2, 10.7 times more Vitamin B3, 2.5 times more Vitamin B5 and 14 times more Vitamin B9 than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Oil-roasted Spanish Peanuts provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Baked Potato Flesh have insufficient amounts of Vitamin B2
• 1 pound of Oil-roasted Spanish Peanuts have insufficient amounts of Vitamin C
• Both Baked Potatoes Flesh no Salt as well as Oil-roasted Spanish Peanuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Baked Potato Flesh vs Oil-roasted Spanish Peanuts:

• 1 pound of Baked Potato Flesh has 42.4 times more Water than Oil-roasted Spanish Peanuts.
• While 1 lb of Oil-roasted Spanish Peanuts contains 20 times more Calcium, 3.1 times more Copper, 6.5 times more Iron, 6.7 times more Magnesium, 14.6 times more Manganese, 7.7 times more Phosphorus, 2 times more Potassium, 25 times more Selenium and 6.9 times more Zinc than Baked Potatoes Flesh no Salt.
• 1 pound of Baked Potato Flesh lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Baked Potato Flesh has 1.2 times more Carbohydrate than Oil-roasted Spanish Peanuts.
• While 1 lb of Oil-roasted Spanish Peanuts contains 6.2 times more Energy, 490.4 times more Fat, 290.6 times more Saturated Fat, 531.1 times more Omega 6, 5.9 times more Fiber and 14.3 times more Protein than Baked Potatoes Flesh no Salt.
• 1 pound of Baked Potato Flesh provide inadequate amounts of Omega 6
• Both Baked Potatoes Flesh no Salt as well as Oil-roasted Spanish Peanuts provide inadequate amounts of Omega 3 in one pound.