Comparing Nutrients in 5 ounces Oil-roasted Spanish Peanuts VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Oil-roasted Spanish Peanuts	18%	71%	11%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Oil-roasted Spanish Peanuts	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	28.3% 821kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	71.7% 69.5g	2.64% 2.57g	97g per day for Men 19-50 years
Saturated Fat	33.5% 10.7g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	NA	1.6g per day for Men 19-50 years
Omega 6	142% 24g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 24.7g	28.5% 37g	130g per day for Men 19-50 years
Sugars	NA	1.35% 0.98g	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	33% 12.6g	9.7% 3.7g	38g per day for Men 19-50 years
Protein	71% 39.7g	5.6% 3.15g	56g per day for Men 19-50 years

Vitamins

	Oil-roasted Spanish Peanuts	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.4% 0.45mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.27% 0.12mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	132% 21mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39.4% 1.97mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	NA	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	44.7% 179μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	2.68% 2.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil-roasted Spanish Peanuts	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	14% 142mg	2.13% 21.3mg	1000mg per day for Men 19-50 years
Copper	104% 0.94mg	NA	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	40.4% 3.23mg	8.86% 0.71mg	8mg per day for Men 19-50 years
Magnesium	56.7% 238mg	NA	420mg per day for Men 19-50 years
Manganese	145% 3.34mg	NA	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	78.4% 549mg	NA	700mg per day for Men 19-50 years
Potassium	32.4% 1100mg	18.8% 638mg	3400mg per day for Men 19-50 years
Selenium	19.3% 10.6μg	NA	55μg per day for Men 19-50 years
Sodium	0.57% 8.5mg	28% 422mg	1500mg per day for Men 19-50 years
Zinc	25.8% 2.83mg	NA	11mg per day for Men 19-50 years
Water	0.068% 2.52g	2.6% 97g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil-roasted Spanish Peanuts VS Frozen Roasted Potatoes with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Oil-roasted Spanish Peanuts versus 5 oz of Frozen Roasted Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Oil-roasted Spanish Peanuts vs Frozen Roasted Potatoes with Salt:

• Both Oil-roasted Spanish Peanuts and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 5 oz
• Both Oil-roasted Spanish Peanuts as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C in five ounces.

Comparing minerals per 5 ounces for Oil-roasted Spanish Peanuts vs Frozen Roasted Potatoes with Salt:

• 5 ounces of Oil-roasted Spanish Peanuts have 6.7 times more Calcium, 4.6 times more Iron and 1.7 times more Potassium than Frozen Roasted Potatoes with Salt.
• While 5 oz of Frozen Roasted Potatoes with Salt contain 49.7 times more Sodium than Oil-roasted Spanish Peanuts.
• 5 ounces of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Oil-roasted Spanish Peanuts have 4.6 times more Energy, 27.1 times more Fat, 45.2 times more Saturated Fat, 3.4 times more Fiber and 12.6 times more Protein than Frozen Roasted Potatoes with Salt.
• While 5 oz of Frozen Roasted Potatoes with Salt contain 1.5 times more Carbohydrate than Oil-roasted Spanish Peanuts.