Comparing Nutrients in 5 ounces Baked White Potatoes VS Dry-roasted Peanuts

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Dry-roasted Peanuts	15%	71%	14%

Macro Nutrients

	Baked White Potatoes	Dry-roasted Peanuts	Recommended Dietary Allowance
Energy	4.5% 130kcal	28.7% 832kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	72.6% 70.4g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.057g	34.2% 11g	32g per day for Men 19-50 years
Omega 3	1.33% 0.021g	2.3% 0.037g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	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% 30g	23% 30g	130g per day for Men 19-50 years
Sugars	3% 2.17g	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	0.7% 0.51g	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	% 0.89g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.57g	% 6.95g	g per day for Men 19-50 years
Fiber	7.83% 2.98g	31.3% 12g	38g per day for Men 19-50 years
Protein	5.3% 2.98g	61.6% 34.5g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Dry-roasted Peanuts	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	5.67% 0.068mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.7% 0.061mg	21.5% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.5% 2.17mg	127% 20.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	28.6% 1.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	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	13.5% 54μg	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	3.2% 3.83μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Dry-roasted Peanuts	Recommended Dietary Allowance
Calcium	1.4% 14mg	8.22% 82.2mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	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	11.3% 0.91mg	28% 2.24mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	60% 252mg	420mg per day for Men 19-50 years
Manganese	11.6% 0.27mg	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	15% 106mg	73.5% 515mg	700mg per day for Men 19-50 years
Potassium	22.7% 771mg	26.4% 899mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	24% 13μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	0.57% 8.5mg	1500mg per day for Men 19-50 years
Zinc	4.5% 0.5mg	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

Lets compare vitamin content per 5 ounces of Baked White Potatoes vs Dry-roasted Peanuts:

• Baked Whole White Potatoes have more Vitamin C and more Vitamin K than Dry-roasted Peanuts, no salt.
• While Dry-roasted Peanuts, no salt contain 3.2 times more Vitamin B1, 4.6 times more Vitamin B2, 9.4 times more Vitamin B3, 2.6 times more Vitamin B5, 2.2 times more Vitamin B6, 2.6 times more Vitamin B9 and 123.3 times more Vitamin E than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Dry-roasted Peanuts, no salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Baked White Potatoes vs Dry-roasted Peanuts:

• Baked Whole White Potatoes have 41.7 times more Water than Dry-roasted Peanuts, no salt.
• While Dry-roasted Peanuts, no salt contain 5.8 times more Calcium, 3.4 times more Copper, 2.5 times more Iron, 6.6 times more Magnesium, 9.4 times more Manganese, 4.8 times more Phosphorus, 18.6 times more Selenium and 7.9 times more Zinc than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Dry-roasted Peanuts, no salt have similar amounts of Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Dry-roasted Peanuts, no salt contain 6.4 times more Energy, 331.1 times more Fat, 193.1 times more Saturated Fat, 1.7 times more Omega 3, 198.3 times more Omega 6, 3.2 times more Sugars, 4 times more Fiber and 11.6 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Dry-roasted Peanuts, no salt have similar amounts of Carbohydrate per 5 oz.
• Both Baked Whole White Potatoes as well as Dry-roasted Peanuts, no salt have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 5 oz.