Comparing Nutrients in 1 pound Potato Skin VS Virginia Peanuts

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Virginia Peanuts	17%	72%	11%

Macro Nutrients

	Potato Skin	Virginia Peanuts	Recommended Dietary Allowance
Energy	9.07% 263kcal	88% 2554kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	228% 221g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	91% 29g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	5.4% 0.086g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	391% 66.5g	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	57.7% 75g	130g per day for Men 19-50 years
Sugars	NA	24.7% 18g	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	30% 11.3g	101% 38.6g	38g per day for Men 19-50 years
Protein	21% 11.7g	204% 114g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Virginia Peanuts	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	247% 2.96mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.3% 0.17mg	45.7% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.3% 4.7mg	351% 56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.4% 1.37mg	160% 8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	83.4% 1.1mg	121% 1.57mg	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	271% 1084μg	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	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	198% 29.8mg	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	Virginia Peanuts	Recommended Dietary Allowance
Calcium	13.6% 136mg	40.4% 404mg	1000mg per day for Men 19-50 years
Copper	213% 1.9mg	560% 5.04mg	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	145% 11.6mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	185% 776mg	420mg per day for Men 19-50 years
Manganese	119% 2.73mg	334% 7.7mg	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	24.6% 172mg	246% 1724mg	700mg per day for Men 19-50 years
Potassium	55% 1873mg	92% 3130mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	58.6% 32.2μg	55μg per day for Men 19-50 years
Sodium	3.02% 45.4mg	3.02% 45.4mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	183% 20mg	11mg per day for Men 19-50 years
Water	10.2% 378g	0.85% 31.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Virginia Peanuts per 1 lb

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

Lets compare vitamin content per 1 pound of Potato Skin vs Virginia Peanuts:

• 1 pound of Potato Skin has more Vitamin C than Virginia Peanuts.
• While 1 lb of Raw Virginia Peanuts contains 31.1 times more Vitamin B1, 3.4 times more Vitamin B2, 12 times more Vitamin B3, 5.8 times more Vitamin B5, 1.4 times more Vitamin B6 and 14.1 times more Vitamin B9 than Raw Potato Skin.
• 1 pound of Potato Skin have insufficient amounts of Vitamin B1
• 1 pound of Virginia Peanuts have insufficient amounts of Vitamin C
• Both Raw Potato Skin as well as Raw Virginia Peanuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Potato Skin vs Virginia Peanuts:

• 1 pound of Potato Skin has 1.3 times more Iron and 12.1 times more Water than Virginia Peanuts.
• While 1 lb of Raw Virginia Peanuts contains 3 times more Calcium, 2.6 times more Copper, 7.4 times more Magnesium, 2.8 times more Manganese, 10 times more Phosphorus, 1.7 times more Potassium, 23.7 times more Selenium and 12.7 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 Raw Virginia Peanuts contains 9.7 times more Energy, 487.5 times more Fat, 247.5 times more Saturated Fat, 457.9 times more Omega 6, 1.3 times more Carbohydrate, 3.4 times more Fiber and 9.8 times more Protein than Raw Potato Skin.
• 1 pound of Potato Skin provide inadequate amounts of Omega 6
• Both Raw Potato Skin as well as Raw Virginia Peanuts provide inadequate amounts of Omega 3 in one pound.