Comparing Nutrients in 7 ounces Potato Skin VS Dry-roasted Peanuts

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Dry-roasted Peanuts	15%	71%	14%

Macro Nutrients

	Potato Skin	Dry-roasted Peanuts	Recommended Dietary Allowance
Energy	3.97% 115kcal	40% 1165kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	48% 15.3g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	3.22% 0.052g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	113% 19.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 24.7g	32.5% 42g	130g per day for Men 19-50 years
Sugars	NA	13.4% 9.72g	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	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	NA	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 9.72g	g per day for Men 19-50 years
Fiber	13% 4.96g	44% 16.7g	38g per day for Men 19-50 years
Protein	9.1% 5.1g	86.3% 48.3g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Dry-roasted Peanuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.47% 0.042mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	30% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.05mg	178% 28.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	40% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.5% 0.47mg	71% 0.92mg	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	8.43% 33.7μg	48% 192μg	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	25% 22.6mg	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	NA	65.2% 9.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Skin	Dry-roasted Peanuts	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	11.5% 115mg	1000mg per day for Men 19-50 years
Copper	93% 0.84mg	94% 0.85mg	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	80.4% 6.43mg	39% 3.14mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	84% 353mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	154% 3.54mg	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	10.8% 75.4mg	103% 720mg	700mg per day for Men 19-50 years
Potassium	24% 820mg	37% 1258mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	33.6% 18.5μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	50% 5.5mg	11mg per day for Men 19-50 years
Water	4.47% 165g	0.097% 3.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Dry-roasted Peanuts per 7 oz

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

Lets compare vitamin content per 7 ounces of Potato Skin vs Dry-roasted Peanuts:

• 7 ounces of Potato Skin have more Vitamin C than Dry-roasted Peanuts.
• While 7 oz of Dry-roasted Peanuts, no salt contain 7.2 times more Vitamin B1, 5.2 times more Vitamin B2, 13.9 times more Vitamin B3, 3.3 times more Vitamin B5, 1.9 times more Vitamin B6 and 5.7 times more Vitamin B9 than Raw Potato Skin.
• 7 ounces of Potato Skin have insufficient amounts of Vitamin B1
• 7 ounces of Dry-roasted Peanuts have insufficient amounts of Vitamin C
• Both Raw Potato Skin as well as Dry-roasted Peanuts, no salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Potato Skin vs Dry-roasted Peanuts:

• 7 ounces of Potato Skin have 2.1 times more Iron and 46 times more Water than Dry-roasted Peanuts.
• While 7 oz of Dry-roasted Peanuts, no salt contain 1.9 times more Calcium, 7.7 times more Magnesium, 3 times more Manganese, 9.6 times more Phosphorus, 1.5 times more Potassium, 31 times more Selenium and 7.9 times more Zinc than Raw Potato Skin.
• Both Potato Skin and Dry-roasted Peanuts contain similar levels of Copper per seven ounces.
• 7 ounces of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Dry-roasted Peanuts, no salt contain 10.1 times more Energy, 496.6 times more Fat, 297 times more Saturated Fat, 303.6 times more Omega 6, 1.7 times more Carbohydrate, 3.4 times more Fiber and 9.5 times more Protein than Raw Potato Skin.
• 7 ounces of Potato Skin provide inadequate amounts of Omega 6
• Both Raw Potato Skin as well as Dry-roasted Peanuts, no salt provide inadequate amounts of Omega 3 in seven ounces.