Comparing Nutrients in 500 calories Defatted Peanut Flour VS Baked White Potatoes

Weight per 500 calories

• Defatted Peanut Flour: 153g
• Baked White Potatoes: 544g

Defatted Peanut Flour has 3.6 times more energy per 100g than Baked White Potatoes. It has high energy density when compared to other foods. Baked Whole White Potatoes having average energy density.

Which food has more nutrients per 500 calories - Defatted Peanut Flour or Baked White Potatoes?

Macros Ratio

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

Macro Nutrients

	Defatted Peanut Flour	Baked White Potatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.87% 0.84g	0.84% 0.82g	97g per day for Men 19-50 years
Saturated Fat	0.3% 0.096g	0.68% 0.22g	32g per day for Men 19-50 years
Omega 3	0% 0g	5.1% 0.082g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	1.57% 0.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53g	88% 115g	130g per day for Men 19-50 years
Sugars	17.3% 12.6g	11.5% 8.3g	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	2.7% 1.96g	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	% 3.42g	g per day for Men 19-50 years
Sucrose	NA	% 2.17g	g per day for Men 19-50 years
Fiber	63.6% 24g	30% 11.4g	38g per day for Men 19-50 years
Protein	143% 80g	20.4% 11.4g	56g per day for Men 19-50 years

Vitamins

	Defatted Peanut Flour	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.6% 5.43μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	89% 1.07mg	21.7% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	56.5% 0.73mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	258% 41.3mg	52% 8.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	83.8% 4.2mg	41.6% 2.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	59.3% 0.77mg	88.2% 1.15mg	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% 379μg	51.6% 207μg	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	0% 0mg	76% 68.5mg	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	0.51% 0.076mg	1.45% 0.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	12.2% 14.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Defatted Peanut Flour	Baked White Potatoes	Recommended Dietary Allowance
Calcium	21.4% 214mg	5.43% 54.3mg	1000mg per day for Men 19-50 years
Copper	306% 2.75mg	76.7% 0.69mg	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	40% 3.2mg	43.5% 3.48mg	8mg per day for Men 19-50 years
Magnesium	135% 566mg	35% 147mg	420mg per day for Men 19-50 years
Manganese	326% 7.5mg	44.7% 1.03mg	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	166% 1162mg	58.2% 408mg	700mg per day for Men 19-50 years
Potassium	58% 1972mg	87% 2957mg	3400mg per day for Men 19-50 years
Selenium	19.7% 11μg	4.94% 2.7μg	55μg per day for Men 19-50 years
Sodium	18.3% 275mg	2.54% 38mg	1500mg per day for Men 19-50 years
Zinc	71% 7.8mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	0.32% 12g	11% 410g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Defatted Peanut Flour vs Baked White Potatoes:

• Defatted Peanut Flour has 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.
• While Baked Whole White Potatoes contain 1.5 times more Vitamin B6, more Vitamin C and more Vitamin K than Defatted Peanut Flour .
• Both Defatted Peanut Flour as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 500 kcal.

Comparing minerals per 500 calories for Defatted Peanut Flour vs Baked White Potatoes:

• Defatted Peanut Flour has 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.
• While Baked Whole White Potatoes contain 1.5 times more Potassium and 34.4 times more Water than Defatted Peanut Flour .
• Both Defatted Peanut Flour and Baked Whole White Potatoes have similar amounts of Iron per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Defatted Peanut Flour has 1.5 times more Sugars, 2.1 times more Fiber and 7 times more Protein than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain more Omega 3 and 2.2 times more Carbohydrate than Defatted Peanut Flour .
• Both Defatted Peanut Flour and Baked Whole White Potatoes have similar amounts of Energy per 500 kcal.
• Both Defatted Peanut Flour as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.