Comparing Nutrients in 5 ounces Oil-Roasted Peanuts VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Oil-Roasted Peanuts	17%	73%	10%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Oil-Roasted Peanuts	Baked Red Potatoes	Recommended Dietary Allowance
Energy	29.3% 849kcal	4.25% 123kcal	2900kcal per day for Men 19-50 years
Fat	76.7% 74.4g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	38.5% 12.3g	0.18% 0.057g	32g per day for Men 19-50 years
Omega 3	3.37% 0.054g	1.33% 0.021g	1.6g per day for Men 19-50 years
Omega 6	126% 21.4g	0.41% 0.069g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.6% 21.6g	21.4% 27.8g	130g per day for Men 19-50 years
Sugars	8.17% 5.93g	2.8% 2.03g	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	0.16% 0.11g	0.86% 0.62g	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	% 0.11g	% 0.78g	g per day for Men 19-50 years
Sucrose	% 5.7g	% 0.64g	g per day for Men 19-50 years
Fiber	35% 13.3g	6.7% 2.55g	38g per day for Men 19-50 years
Protein	71% 39.7g	5.82% 3.26g	56g per day for Men 19-50 years

Vitamins

	Oil-Roasted Peanuts	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10% 0.12mg	8.5% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.7% 0.13mg	5.45% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	122% 19.6mg	14% 2.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34% 1.7mg	9.67% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50.3% 0.65mg	23% 0.3mg	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	42.5% 170μg	9.57% 38.3μg	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	1.26% 1.13mg	20% 18mg	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	65.3% 9.8mg	0.76% 0.11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	3.3% 3.97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil-Roasted Peanuts	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	8.65% 86.5mg	1.28% 12.8mg	1000mg per day for Men 19-50 years
Copper	84% 0.76mg	27.4% 0.25mg	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	27% 2.15mg	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	59.4% 249mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	114% 2.6mg	10.7% 0.25mg	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	80.4% 563mg	14.6% 102mg	700mg per day for Men 19-50 years
Potassium	30.3% 1029mg	22.7% 773mg	3400mg per day for Men 19-50 years
Selenium	8.5% 4.68μg	NA	55μg per day for Men 19-50 years
Sodium	0.57% 8.5mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	42.3% 4.65mg	5.15% 0.57mg	11mg per day for Men 19-50 years
Water	0.056% 2.06g	2.94% 109g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Oil-Roasted Peanuts vs Baked Red Potatoes:

• Oil-Roasted Peanuts no Salt have 1.8 times more Vitamin B2, 8.7 times more Vitamin B3, 3.5 times more Vitamin B5, 2.2 times more Vitamin B6, 4.4 times more Vitamin B9 and 86.4 times more Vitamin E than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 15.8 times more Vitamin C and more Vitamin K than Oil-Roasted Peanuts no Salt.
• Both Oil-Roasted Peanuts no Salt and Baked Whole Red Potatoes have similar amounts of Vitamin B1 per 5 oz.
• Both Oil-Roasted Peanuts no Salt as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Oil-Roasted Peanuts vs Baked Red Potatoes:

• Oil-Roasted Peanuts no Salt have 6.8 times more Calcium, 3.1 times more Copper, 2.2 times more Iron, 6.3 times more Magnesium, 10.7 times more Manganese, 5.5 times more Phosphorus, 1.3 times more Potassium and 8.2 times more Zinc than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 52.9 times more Water than Oil-Roasted Peanuts no Salt.

Comparison of macro-nutrients per 5 ounces:

• Oil-Roasted Peanuts no Salt have 6.9 times more Energy, 350 times more Fat, 217.2 times more Saturated Fat, 2.5 times more Omega 3, 308.2 times more Omega 6, 2.9 times more Sugars, 5.2 times more Fiber and 12.2 times more Protein than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.3 times more Carbohydrate than Oil-Roasted Peanuts no Salt.
• Both Oil-Roasted Peanuts no Salt as well as Baked Whole Red Potatoes have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 5 oz.