Comparing Nutrients in 7 ounces Oil-roasted Spanish Peanuts VS Baked Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Oil-roasted Spanish Peanuts	18%	71%	11%
Baked Potato Skin	8%	0%	92%

Macro Nutrients

	Oil-roasted Spanish Peanuts	Baked Potato Skin	Recommended Dietary Allowance
Energy	39.6% 1149kcal	13.5% 393kcal	2900kcal per day for Men 19-50 years
Fat	100% 97g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	47% 15g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	198% 33.7g	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	26.6% 34.6g	70.3% 91g	130g per day for Men 19-50 years
Sugars	NA	3.83% 2.78g	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	46.5% 17.7g	41.3% 15.7g	38g per day for Men 19-50 years
Protein	99% 55.6g	15.2% 8.5g	56g per day for Men 19-50 years

Vitamins

	Oil-roasted Spanish Peanuts	Baked Potato Skin	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.4% 0.63mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	185% 29.6mg	38% 6.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55% 2.76mg	34% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39% 0.51mg	94% 1.2mg	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	62.5% 250μg	11% 43.7μg	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	29.8% 26.8mg	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	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.8% 3.37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil-roasted Spanish Peanuts	Baked Potato Skin	Recommended Dietary Allowance
Calcium	20% 198mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	146% 1.3mg	180% 1.62mg	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	56.6% 4.52mg	175% 14mg	8mg per day for Men 19-50 years
Magnesium	79.4% 333mg	20.3% 85.3mg	420mg per day for Men 19-50 years
Manganese	203% 4.67mg	53% 1.22mg	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	110% 768mg	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	45.3% 1540mg	33.4% 1137mg	3400mg per day for Men 19-50 years
Selenium	27% 15μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	2.78% 41.7mg	1500mg per day for Men 19-50 years
Zinc	36% 3.97mg	8.84% 0.97mg	11mg per day for Men 19-50 years
Water	0.095% 3.53g	2.54% 94g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil-roasted Spanish Peanuts VS Baked Potato Skin per 7 oz

Compare the macro and micronutrient content in 7 oz of Oil-roasted Spanish Peanuts versus 7 oz of Baked Potato Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Oil-roasted Spanish Peanuts vs Baked Potato Skin:

• 7 ounces of Oil-roasted Spanish Peanuts have 2.6 times more Vitamin B1, 4.9 times more Vitamin B3, 1.6 times more Vitamin B5 and 5.7 times more Vitamin B9 than Baked Potato Skin.
• While 7 oz of Baked Potato Skin contain 2.4 times more Vitamin B6 and more Vitamin C than Oil-roasted Spanish Peanuts.
• Both Oil-roasted Spanish Peanuts and Baked Potato Skin provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Oil-roasted Spanish Peanuts have insufficient amounts of Vitamin C
• Both Oil-roasted Spanish Peanuts as well as Baked Potato Skin have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Oil-roasted Spanish Peanuts vs Baked Potato Skin:

• 7 ounces of Oil-roasted Spanish Peanuts have 2.9 times more Calcium, 3.9 times more Magnesium, 3.8 times more Manganese, 3.8 times more Phosphorus, 1.4 times more Potassium, 10.7 times more Selenium and 4.1 times more Zinc than Baked Potato Skin.
• While 7 oz of Baked Potato Skin contain 3.1 times more Iron than Oil-roasted Spanish Peanuts.
• Both Oil-roasted Spanish Peanuts and Baked Potato Skin contain similar levels of Copper per seven ounces.
• 7 ounces of Baked Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oil-roasted Spanish Peanuts have 2.9 times more Energy, 490.4 times more Fat, 290.6 times more Saturated Fat, 531.1 times more Omega 6 and 6.5 times more Protein than Baked Potato Skin.
• While 7 oz of Baked Potato Skin contain 2.6 times more Carbohydrate than Oil-roasted Spanish Peanuts.
• Both Oil-roasted Spanish Peanuts and Baked Potato Skin offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Baked Potato Skin provide inadequate amounts of Omega 6
• Both Oil-roasted Spanish Peanuts as well as Baked Potato Skin provide inadequate amounts of Omega 3 in seven ounces.