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

Macros Ratio

	Protein	Fat	Carbs
Potato Skin	17%	1%	82%
Oil-roasted Spanish Peanuts	18%	71%	11%

Macro Nutrients

	Potato Skin	Oil-roasted Spanish Peanuts	Recommended Dietary Allowance
Energy	3.97% 115kcal	39.6% 1149kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	100% 97g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	47% 15g	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	0.37% 0.064g	198% 33.7g	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	26.6% 34.6g	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	13% 4.96g	46.5% 17.7g	38g per day for Men 19-50 years
Protein	9.1% 5.1g	99% 55.6g	56g per day for Men 19-50 years

Vitamins

	Potato Skin	Oil-roasted Spanish 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	52.4% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.05mg	185% 29.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	55% 2.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.5% 0.47mg	39% 0.51mg	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	62.5% 250μg	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	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

	Potato Skin	Oil-roasted Spanish Peanuts	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	20% 198mg	1000mg per day for Men 19-50 years
Copper	93% 0.84mg	146% 1.3mg	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	56.6% 4.52mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	79.4% 333mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	203% 4.67mg	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	110% 768mg	700mg per day for Men 19-50 years
Potassium	24% 820mg	45.3% 1540mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	27% 15μg	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	36% 3.97mg	11mg per day for Men 19-50 years
Water	4.47% 165g	0.095% 3.53g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Potato Skin have more Vitamin C than Oil-roasted Spanish Peanuts.
• While 7 oz of Oil-roasted Spanish Peanuts contain 15.1 times more Vitamin B1, 2.2 times more Vitamin B2, 14.5 times more Vitamin B3, 4.6 times more Vitamin B5 and 7.4 times more Vitamin B9 than Raw Potato Skin.
• Both Potato Skin and Oil-roasted Spanish Peanuts provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Potato Skin have insufficient amounts of Vitamin B1
• 7 ounces of Oil-roasted Spanish Peanuts have insufficient amounts of Vitamin C
• Both Raw Potato Skin as well as Oil-roasted Spanish Peanuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Potato Skin have 1.4 times more Iron and 46.8 times more Water than Oil-roasted Spanish Peanuts.
• While 7 oz of Oil-roasted Spanish Peanuts contain 3.3 times more Calcium, 1.6 times more Copper, 7.3 times more Magnesium, 3.9 times more Manganese, 10.2 times more Phosphorus, 1.9 times more Potassium, 25 times more Selenium and 5.7 times more Zinc than Raw Potato Skin.
• 7 ounces of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Oil-roasted Spanish Peanuts contain 10 times more Energy, 490.4 times more Fat, 290.6 times more Saturated Fat, 531.1 times more Omega 6, 1.4 times more Carbohydrate, 3.6 times more Fiber and 10.9 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 Oil-roasted Spanish Peanuts provide inadequate amounts of Omega 3 in seven ounces.