Comparing Nutrients in 7 ounces Low Fat Peanut Flour VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Low Fat Peanut Flour	30%	43%	27%
Potato Skin	17%	1%	82%

Macro Nutrients

	Low Fat Peanut Flour	Potato Skin	Recommended Dietary Allowance
Energy	29.3% 849kcal	3.97% 115kcal	2900kcal per day for Men 19-50 years
Fat	45% 43.5g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	19% 6.03g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	0.12% 0.002g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	80.8% 13.7g	0.37% 0.064g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47.7% 62g	19% 24.7g	130g per day for Men 19-50 years
Sugars	NA	NA	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	82.5% 31.4g	13% 4.96g	38g per day for Men 19-50 years
Protein	120% 67g	9.1% 5.1g	56g per day for Men 19-50 years

Vitamins

	Low Fat Peanut Flour	Potato Skin	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75.6% 0.91mg	3.47% 0.042mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26.3% 0.34mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	143% 23mg	13% 2.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	61% 3.06mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.4% 0.6mg	36.5% 0.47mg	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	66% 264μg	8.43% 33.7μg	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	0% 0mg	25% 22.6mg	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	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

	Low Fat Peanut Flour	Potato Skin	Recommended Dietary Allowance
Calcium	25.8% 258mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	450% 4.05mg	93% 0.84mg	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	118% 9.4mg	80.4% 6.43mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	365% 8.4mg	52% 1.2mg	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	144% 1008mg	10.8% 75.4mg	700mg per day for Men 19-50 years
Potassium	79.3% 2695mg	24% 820mg	3400mg per day for Men 19-50 years
Selenium	25.6% 14μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	108% 12mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	0.42% 15.5g	4.47% 165g	3700g per day for Men 19-50 years

Nutrient Comparison: Low Fat Peanut Flour VS Potato Skin per 7 oz

Compare the macro and micronutrient content in 7 oz of Low Fat Peanut Flour versus 7 oz of Potato Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Low Fat Peanut Flour vs Potato Skin:

• 7 ounces of Low Fat Peanut Flour have 21.8 times more Vitamin B1, 4.5 times more Vitamin B2, 11.1 times more Vitamin B3, 5.1 times more Vitamin B5, 1.3 times more Vitamin B6 and 7.8 times more Vitamin B9 than Potato Skin.
• While 7 oz of Raw Potato Skin contain more Vitamin C than Low Fat Peanut Flour.
• 7 ounces of Low Fat Peanut Flour have insufficient amounts of Vitamin C
• 7 ounces of Potato Skin have insufficient amounts of Vitamin B1
• Both Low Fat Peanut Flour as well as Raw Potato Skin have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Low Fat Peanut Flour vs Potato Skin:

• 7 ounces of Low Fat Peanut Flour have 4.3 times more Calcium, 4.8 times more Copper, 1.5 times more Iron, 2.1 times more Magnesium, 7 times more Manganese, 13.4 times more Phosphorus, 3.3 times more Potassium, 23.7 times more Selenium and 17.1 times more Zinc than Potato Skin.
• While 7 oz of Raw Potato Skin contain 10.7 times more Water than Low Fat Peanut Flour.
• 7 ounces of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Low Fat Peanut Flour have 7.4 times more Energy, 219 times more Fat, 116.9 times more Saturated Fat, 216.2 times more Omega 6, 2.5 times more Carbohydrate, 6.3 times more Fiber and 13.2 times more Protein than Potato Skin.
• 7 ounces of Potato Skin provide inadequate amounts of Omega 6
• Both Low Fat Peanut Flour as well as Raw Potato Skin provide inadequate amounts of Omega 3 in seven ounces.