Comparing Nutrients in 5 ounces Baked Potato Flesh VS Dry-roasted Peanuts

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Dry-roasted Peanuts	15%	71%	14%

Macro Nutrients

	Baked Potato Flesh	Dry-roasted Peanuts	Recommended Dietary Allowance
Energy	4.55% 132kcal	28.7% 832kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	72.6% 70.4g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	34.2% 11g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	2.3% 0.037g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	81% 13.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.5% 30.5g	23% 30g	130g per day for Men 19-50 years
Sugars	3.32% 2.4g	9.6% 6.95g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 6.95g	g per day for Men 19-50 years
Fiber	5.6% 2.13g	31.3% 12g	38g per day for Men 19-50 years
Protein	4.96% 2.78g	61.6% 34.5g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Dry-roasted Peanuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.4% 0.15mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	21.5% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.4% 1.98mg	127% 20.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.7% 0.79mg	28.6% 1.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	51% 0.66mg	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	3.2% 12.8μg	34.4% 137μg	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	20% 18mg	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	0.38% 0.057mg	46.6% 7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.35% 0.43μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Dry-roasted Peanuts	Recommended Dietary Allowance
Calcium	0.71% 7.1mg	8.22% 82.2mg	1000mg per day for Men 19-50 years
Copper	34% 0.3mg	67.4% 0.61mg	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	6.2% 0.5mg	28% 2.24mg	8mg per day for Men 19-50 years
Magnesium	8.44% 35.4mg	60% 252mg	420mg per day for Men 19-50 years
Manganese	9.92% 0.23mg	110% 2.53mg	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	10% 71mg	73.5% 515mg	700mg per day for Men 19-50 years
Potassium	16.3% 554mg	26.4% 899mg	3400mg per day for Men 19-50 years
Selenium	0.77% 0.43μg	24% 13μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	0.57% 8.5mg	1500mg per day for Men 19-50 years
Zinc	3.74% 0.41mg	35.7% 3.93mg	11mg per day for Men 19-50 years
Water	2.9% 107g	0.069% 2.57g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Baked Potato Flesh have more Vitamin C than Dry-roasted Peanuts.
• While 5 oz of Dry-roasted Peanuts, no salt contain 1.4 times more Vitamin B1, 9.4 times more Vitamin B2, 10.3 times more Vitamin B3, 1.8 times more Vitamin B5, 1.5 times more Vitamin B6, 10.8 times more Vitamin B9 and 123.3 times more Vitamin E than Baked Potatoes Flesh no Salt.
• 5 ounces of Baked Potato Flesh have insufficient amounts of Vitamin B2 and Vitamin E
• 5 ounces of Dry-roasted Peanuts have insufficient amounts of Vitamin C
• Both Baked Potatoes Flesh no Salt as well as Dry-roasted Peanuts, no salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in five ounces.

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

• 5 ounces of Baked Potato Flesh have 41.7 times more Water than Dry-roasted Peanuts.
• While 5 oz of Dry-roasted Peanuts, no salt contain 11.6 times more Calcium, 2 times more Copper, 4.5 times more Iron, 7.1 times more Magnesium, 11.1 times more Manganese, 7.3 times more Phosphorus, 1.6 times more Potassium, 31 times more Selenium and 9.6 times more Zinc than Baked Potatoes Flesh no Salt.
• 5 ounces of Baked Potato Flesh lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Dry-roasted Peanuts, no salt contain 6.3 times more Energy, 496.6 times more Fat, 297 times more Saturated Fat, 303.6 times more Omega 6, 2.9 times more Sugars, 5.6 times more Fiber and 12.4 times more Protein than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Dry-roasted Peanuts offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of Baked Potato Flesh provide inadequate amounts of Omega 6
• Both Baked Potatoes Flesh no Salt as well as Dry-roasted Peanuts, no salt provide inadequate amounts of Omega 3 in five ounces.