Comparing Nutrients in 7 ounces Baked Potato Flesh VS Defatted Peanut Flour

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Defatted Peanut Flour	59%	1%	40%

Macro Nutrients

	Baked Potato Flesh	Defatted Peanut Flour	Recommended Dietary Allowance
Energy	6.36% 185kcal	22.4% 649kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	1.13% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	0.39% 0.13g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	1.67% 0.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33% 42.8g	53% 69g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	22.5% 16.3g	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	7.83% 2.98g	82.5% 31.4g	38g per day for Men 19-50 years
Protein	6.95% 3.9g	185% 104g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Defatted Peanut Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.4% 0.21mg	116% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.2% 0.042mg	73.3% 0.95mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.3% 2.77mg	335% 53.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	109% 5.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	77% 1mg	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	4.47% 18μg	123% 492μg	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	28.2% 25.4mg	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	0.53% 0.079mg	0.66% 0.099mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.5% 0.6μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Defatted Peanut Flour	Recommended Dietary Allowance
Calcium	0.99% 9.92mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	47.4% 0.43mg	397% 3.57mg	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	8.7% 0.69mg	52% 4.17mg	8mg per day for Men 19-50 years
Magnesium	12% 49.6mg	175% 734mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	423% 9.72mg	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% 99mg	215% 1508mg	700mg per day for Men 19-50 years
Potassium	23% 776mg	75.3% 2560mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	25.6% 14μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	24% 357mg	1500mg per day for Men 19-50 years
Zinc	5.23% 0.58mg	92% 10mg	11mg per day for Men 19-50 years
Water	4.05% 150g	0.42% 15.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Flesh VS Defatted Peanut Flour per 7 oz

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

Lets compare vitamin content per 7 ounces of Baked Potato Flesh vs Defatted Peanut Flour:

• 7 ounces of Baked Potato Flesh have more Vitamin C than Defatted Peanut Flour.
• While 7 oz of Defatted Peanut Flour contain 6.7 times more Vitamin B1, 22.9 times more Vitamin B2, 19.4 times more Vitamin B3, 4.9 times more Vitamin B5, 1.7 times more Vitamin B6 and 27.6 times more Vitamin B9 than Baked Potatoes Flesh no Salt.
• 7 ounces of Baked Potato Flesh have insufficient amounts of Vitamin B2
• 7 ounces of Defatted Peanut Flour have insufficient amounts of Vitamin C
• Both Baked Potatoes Flesh no Salt as well as Defatted Peanut Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Baked Potato Flesh vs Defatted Peanut Flour:

• 7 ounces of Baked Potato Flesh have 9.7 times more Water than Defatted Peanut Flour.
• While 7 oz of Defatted Peanut Flour contain 28 times more Calcium, 8.4 times more Copper, 6 times more Iron, 14.8 times more Magnesium, 30.4 times more Manganese, 15.2 times more Phosphorus, 3.3 times more Potassium, 23.7 times more Selenium, 36 times more Sodium and 17.6 times more Zinc than Baked Potatoes Flesh no Salt.
• 7 ounces of Baked Potato Flesh lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Defatted Peanut Flour contain 3.5 times more Energy, 1.6 times more Carbohydrate, 4.8 times more Sugars, 10.5 times more Fiber and 26.6 times more Protein than Baked Potatoes Flesh no Salt.
• Both Baked Potatoes Flesh no Salt as well as Defatted Peanut Flour provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.