Comparing Nutrients in 5 ounces Dry-roasted Peanuts VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Dry-roasted Peanuts	15%	71%	14%
Potato Skin	17%	1%	82%

Macro Nutrients

	Dry-roasted Peanuts	Potato Skin	Recommended Dietary Allowance
Energy	28.7% 832kcal	2.83% 82.2kcal	2900kcal per day for Men 19-50 years
Fat	72.6% 70.4g	0.15% 0.14g	97g per day for Men 19-50 years
Saturated Fat	34.2% 11g	0.12% 0.037g	32g per day for Men 19-50 years
Omega 3	2.3% 0.037g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	81% 13.8g	0.27% 0.045g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 30g	13.6% 17.6g	130g per day for Men 19-50 years
Sugars	9.6% 6.95g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 6.95g	NA	g per day for Men 19-50 years
Fiber	31.3% 12g	9.33% 3.54g	38g per day for Men 19-50 years
Protein	61.6% 34.5g	6.5% 3.64g	56g per day for Men 19-50 years

Vitamins

	Dry-roasted Peanuts	Potato Skin	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	2.5% 0.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.5% 0.28mg	4.14% 0.054mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	127% 20.3mg	9.15% 1.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.6% 1.43mg	8.56% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51% 0.66mg	26% 0.34mg	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	34.4% 137μg	6.02% 24μg	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	18% 16mg	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	46.6% 7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry-roasted Peanuts	Potato Skin	Recommended Dietary Allowance
Calcium	8.22% 82.2mg	4.25% 42.5mg	1000mg per day for Men 19-50 years
Copper	67.4% 0.61mg	66.6% 0.6mg	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	28% 2.24mg	57.4% 4.6mg	8mg per day for Men 19-50 years
Magnesium	60% 252mg	7.76% 32.6mg	420mg per day for Men 19-50 years
Manganese	110% 2.53mg	37% 0.85mg	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	73.5% 515mg	7.7% 54mg	700mg per day for Men 19-50 years
Potassium	26.4% 899mg	17.2% 585mg	3400mg per day for Men 19-50 years
Selenium	24% 13μg	0.77% 0.43μg	55μg per day for Men 19-50 years
Sodium	0.57% 8.5mg	0.94% 14mg	1500mg per day for Men 19-50 years
Zinc	35.7% 3.93mg	4.5% 0.5mg	11mg per day for Men 19-50 years
Water	0.069% 2.57g	3.2% 118g	3700g per day for Men 19-50 years

Nutrient Comparison: Dry-roasted Peanuts VS Potato Skin per 5 oz

Compare the macro and micronutrient content in 5 oz of Dry-roasted Peanuts versus 5 oz of Potato Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Dry-roasted Peanuts vs Potato Skin:

• 5 ounces of Dry-roasted Peanuts have 7.2 times more Vitamin B1, 5.2 times more Vitamin B2, 13.9 times more Vitamin B3, 3.3 times more Vitamin B5, 1.9 times more Vitamin B6 and 5.7 times more Vitamin B9 than Potato Skin.
• While 5 oz of Raw Potato Skin contain more Vitamin C than Dry-roasted Peanuts, no salt.
• 5 ounces of Dry-roasted Peanuts have insufficient amounts of Vitamin C
• 5 ounces of Potato Skin have insufficient amounts of Vitamin B1
• Both Dry-roasted Peanuts, no salt as well as Raw Potato Skin have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Dry-roasted Peanuts vs Potato Skin:

• 5 ounces of Dry-roasted Peanuts have 1.9 times more Calcium, 7.7 times more Magnesium, 3 times more Manganese, 9.6 times more Phosphorus, 1.5 times more Potassium, 31 times more Selenium and 7.9 times more Zinc than Potato Skin.
• While 5 oz of Raw Potato Skin contain 2.1 times more Iron and 46 times more Water than Dry-roasted Peanuts, no salt.
• Both Dry-roasted Peanuts and Potato Skin contain similar levels of Copper per five ounces.
• 5 ounces of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Dry-roasted Peanuts have 10.1 times more Energy, 496.6 times more Fat, 297 times more Saturated Fat, 303.6 times more Omega 6, 1.7 times more Carbohydrate, 3.4 times more Fiber and 9.5 times more Protein than Potato Skin.
• 5 ounces of Potato Skin provide inadequate amounts of Omega 6
• Both Dry-roasted Peanuts, no salt as well as Raw Potato Skin provide inadequate amounts of Omega 3 in five ounces.