Comparing Nutrients in 300 calories Baked White Potatoes VS Defatted Peanut Flour

Weight per 300 calories

• Baked White Potatoes: 326g
• Defatted Peanut Flour: 92g

Defatted Peanut Flour has 3.6 times more energy per unit of mass than Baked Whole White Potatoes, which is high in comparison to other foods. Baked White Potatoes having average energy density.

Which food has more nutrients per 300 calories - Baked White Potatoes or Defatted Peanut Flour?

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Defatted Peanut Flour	59%	1%	40%

Macro Nutrients

	Baked White Potatoes	Defatted Peanut Flour	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.5% 0.49g	0.52% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	0.18% 0.058g	32g per day for Men 19-50 years
Omega 3	3.06% 0.049g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.94% 0.16g	0.77% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53% 68.7g	24.5% 32g	130g per day for Men 19-50 years
Sugars	6.9% 5g	10.4% 7.54g	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	1.6% 1.17g	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	% 2.05g	NA	g per day for Men 19-50 years
Sucrose	% 1.3g	NA	g per day for Men 19-50 years
Fiber	18% 6.85g	38% 14.5g	38g per day for Men 19-50 years
Protein	12.2% 6.85g	85.5% 48g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Defatted Peanut Flour	Recommended Dietary Allowance
Vitamin A	0.36% 3.26μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.16mg	53.5% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.8% 0.14mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 5mg	155% 24.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	50.3% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	35.6% 0.46mg	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	31% 124μg	57% 228μg	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	45.7% 41mg	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	0.87% 0.13mg	0.31% 0.046mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.34% 8.8μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Defatted Peanut Flour	Recommended Dietary Allowance
Calcium	3.26% 32.6mg	13% 128mg	1000mg per day for Men 19-50 years
Copper	46% 0.41mg	183% 1.65mg	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	26% 2.1mg	24% 1.93mg	8mg per day for Men 19-50 years
Magnesium	21% 88mg	81% 339mg	420mg per day for Men 19-50 years
Manganese	26.8% 0.62mg	195% 4.5mg	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	35% 245mg	100% 697mg	700mg per day for Men 19-50 years
Potassium	52% 1774mg	35% 1183mg	3400mg per day for Men 19-50 years
Selenium	2.96% 1.63μg	12% 6.5μg	55μg per day for Men 19-50 years
Sodium	1.52% 23mg	11% 165mg	1500mg per day for Men 19-50 years
Zinc	10.4% 1.14mg	42.5% 4.68mg	11mg per day for Men 19-50 years
Water	6.65% 246g	0.19% 7.16g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Baked White Potatoes vs Defatted Peanut Flour:

• Baked Whole White Potatoes have 1.5 times more Vitamin B6, more Vitamin C and more Vitamin K than Defatted Peanut Flour .
• While Defatted Peanut Flour contains 4.1 times more Vitamin B1, 3.1 times more Vitamin B2, 5 times more Vitamin B3, 2 times more Vitamin B5 and 1.8 times more Vitamin B9 than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Defatted Peanut Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 300 kcal.

Comparing minerals per 300 calories for Baked White Potatoes vs Defatted Peanut Flour:

• Baked Whole White Potatoes have 1.5 times more Potassium and 34.4 times more Water than Defatted Peanut Flour .
• While Defatted Peanut Flour contains 3.9 times more Calcium, 4 times more Copper, 3.9 times more Magnesium, 7.3 times more Manganese, 2.9 times more Phosphorus, 4 times more Selenium, 7.2 times more Sodium and 4.1 times more Zinc than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Defatted Peanut Flour have similar amounts of Iron per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Baked Whole White Potatoes have more Omega 3 and 2.2 times more Carbohydrate than Defatted Peanut Flour .
• While Defatted Peanut Flour contains 1.5 times more Sugars, 2.1 times more Fiber and 7 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Defatted Peanut Flour have similar amounts of Energy per 300 kcal.
• Both Baked Whole White Potatoes as well as Defatted Peanut Flour have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.