Comparing Nutrients in 5 ounces Baked Red Potatoes VS With Peanuts Oil Roasted Mixed Nuts with Salt

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
With Peanuts Oil Roasted Mixed Nuts with Salt	12%	75%	13%

Macro Nutrients

	Baked Red Potatoes	With Peanuts Oil Roasted Mixed Nuts with Salt	Recommended Dietary Allowance
Energy	4.25% 123kcal	29.7% 860kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	79% 76.5g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.057g	38.6% 12.3g	32g per day for Men 19-50 years
Omega 3	1.33% 0.021g	7.26% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	121% 20.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21.4% 27.8g	23% 30g	130g per day for Men 19-50 years
Sugars	2.8% 2.03g	8.1% 5.9g	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	0.86% 0.62g	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	% 0.78g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.64g	% 5.9g	g per day for Men 19-50 years
Fiber	6.7% 2.55g	26% 9.92g	38g per day for Men 19-50 years
Protein	5.82% 3.26g	50.7% 28.4g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	With Peanuts Oil Roasted Mixed Nuts with Salt	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.5% 0.1mg	22.3% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.45% 0.071mg	21.4% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.26mg	68.3% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.67% 0.48mg	32.3% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	38.4% 0.5mg	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	9.57% 38.3μg	29.4% 118μg	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	0.79% 0.71mg	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	0.76% 0.11mg	74% 11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.3% 3.97μg	6.73% 8.08μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	With Peanuts Oil Roasted Mixed Nuts with Salt	Recommended Dietary Allowance
Calcium	1.28% 12.8mg	16.6% 166mg	1000mg per day for Men 19-50 years
Copper	27.4% 0.25mg	143% 1.3mg	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	12.4% 0.99mg	46.2% 3.7mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	77.3% 325mg	420mg per day for Men 19-50 years
Manganese	10.7% 0.25mg	126% 2.9mg	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	14.6% 102mg	92% 646mg	700mg per day for Men 19-50 years
Potassium	22.7% 773mg	26.3% 896mg	3400mg per day for Men 19-50 years
Selenium	NA	87.4% 48μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	25.8% 387mg	1500mg per day for Men 19-50 years
Zinc	5.15% 0.57mg	43.3% 4.76mg	11mg per day for Men 19-50 years
Water	2.94% 109g	0.08% 2.95g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS With Peanuts Oil Roasted Mixed Nuts with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Baked Red Potatoes versus 5 oz of With Peanuts Oil Roasted Mixed Nuts with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Baked Red Potatoes vs With Peanuts Oil Roasted Mixed Nuts with Salt:

• 5 ounces of Baked Red Potatoes have 25.2 times more Vitamin C than With Peanuts Oil Roasted Mixed Nuts with Salt.
• While 5 oz of With Peanuts Oil Roasted Mixed Nuts with Salt contain 2.6 times more Vitamin B1, 3.9 times more Vitamin B2, 4.8 times more Vitamin B3, 3.3 times more Vitamin B5, 1.7 times more Vitamin B6, 3.1 times more Vitamin B9, 97.8 times more Vitamin E and 2 times more Vitamin K than Baked Whole Red Potatoes.
• 5 ounces of Baked Red Potatoes have insufficient amounts of Vitamin E
• 5 ounces of With Peanuts Oil Roasted Mixed Nuts with Salt have insufficient amounts of Vitamin C
• Both Baked Whole Red Potatoes as well as With Peanuts Oil Roasted Mixed Nuts with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Baked Red Potatoes vs With Peanuts Oil Roasted Mixed Nuts with Salt:

• 5 ounces of Baked Red Potatoes have 36.9 times more Water than With Peanuts Oil Roasted Mixed Nuts with Salt.
• While 5 oz of With Peanuts Oil Roasted Mixed Nuts with Salt contain 13 times more Calcium, 5.2 times more Copper, 3.7 times more Iron, 8.2 times more Magnesium, 11.8 times more Manganese, 6.3 times more Phosphorus, 22.8 times more Sodium and 8.4 times more Zinc than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and With Peanuts Oil Roasted Mixed Nuts with Salt contain similar levels of Potassium per five ounces.
• 5 ounces of Baked Red Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of With Peanuts Oil Roasted Mixed Nuts with Salt contain 7 times more Energy, 359.7 times more Fat, 217.8 times more Saturated Fat, 5.5 times more Omega 3, 295.8 times more Omega 6, 2.9 times more Sugars, 3.9 times more Fiber and 8.7 times more Protein than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and With Peanuts Oil Roasted Mixed Nuts with Salt offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of Baked Red Potatoes provide inadequate amounts of Omega 3 and Omega 6