Comparing Nutrients in 1 pound Potato Skin VS Oil-roasted Peanuts with Dalt

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Oil-roasted Peanuts with Dalt	17%	73%	10%

Macro Nutrients

	Potato Skin	Oil-roasted Peanuts with Dalt	Recommended Dietary Allowance
Energy	9.07% 263kcal	94% 2717kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	246% 238g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	123% 39.3g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	10.8% 0.17g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	403% 68.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	43.4% 56.4g	53.2% 69.2g	130g per day for Men 19-50 years
Sugars	NA	26% 19g	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	0.5% 0.36g	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	% 0.36g	g per day for Men 19-50 years
Sucrose	NA	% 18.3g	g per day for Men 19-50 years
Fiber	30% 11.3g	112% 42.6g	38g per day for Men 19-50 years
Protein	21% 11.7g	227% 127g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Oil-roasted Peanuts with Dalt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.94% 0.095mg	32% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.3% 0.17mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.3% 4.7mg	392% 62.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.4% 1.37mg	109% 5.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	83.4% 1.1mg	161% 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	19.3% 77μg	136% 544μg	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	57.5% 51.7mg	4.03% 3.63mg	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	210% 31.5mg	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	Oil-roasted Peanuts with Dalt	Recommended Dietary Allowance
Calcium	13.6% 136mg	27.7% 277mg	1000mg per day for Men 19-50 years
Copper	213% 1.9mg	269% 2.4mg	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	184% 14.7mg	86% 6.9mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	190% 798mg	420mg per day for Men 19-50 years
Manganese	119% 2.73mg	364% 8.37mg	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	24.6% 172mg	257% 1801mg	700mg per day for Men 19-50 years
Potassium	55% 1873mg	97% 3293mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	27.2% 15μg	55μg per day for Men 19-50 years
Sodium	3.02% 45.4mg	97% 1451mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	135% 15mg	11mg per day for Men 19-50 years
Water	10.2% 378g	0.18% 6.58g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Oil-roasted Peanuts with Dalt per 1 lb

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

Lets compare vitamin content per 1 pound of Potato Skin vs Oil-roasted Peanuts with Dalt:

• 1 pound of Potato Skin has 14.3 times more Vitamin C than Oil-roasted Peanuts with Dalt.
• While 1 lb of Oil-roasted Peanuts with Salt contains 4 times more Vitamin B1, 2.3 times more Vitamin B2, 13.4 times more Vitamin B3, 4 times more Vitamin B5, 1.9 times more Vitamin B6 and 7.1 times more Vitamin B9 than Raw Potato Skin.
• 1 pound of Potato Skin have insufficient amounts of Vitamin B1
• 1 pound of Oil-roasted Peanuts with Dalt have insufficient amounts of Vitamin C
• Both Raw Potato Skin as well as Oil-roasted Peanuts with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Potato Skin vs Oil-roasted Peanuts with Dalt:

• 1 pound of Potato Skin has 2.1 times more Iron and 57.4 times more Water than Oil-roasted Peanuts with Dalt.
• While 1 lb of Oil-roasted Peanuts with Salt contains 2 times more Calcium, 1.3 times more Copper, 7.7 times more Magnesium, 3.1 times more Manganese, 10.4 times more Phosphorus, 1.8 times more Potassium, 11 times more Selenium, 32 times more Sodium and 9.4 times more Zinc than Raw Potato Skin.
• 1 pound of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Oil-roasted Peanuts with Salt contains 10.3 times more Energy, 525 times more Fat, 332.9 times more Saturated Fat, 3.8 times more Omega 3, 472.3 times more Omega 6, 3.8 times more Fiber and 10.9 times more Protein than Raw Potato Skin.
• Both Potato Skin and Oil-roasted Peanuts with Dalt offer comparable quantities of Carbohydrate per one pound.
• 1 pound of Potato Skin provide inadequate amounts of Omega 3 and Omega 6