Comparing Nutrients in 7 ounces Baked Red Potatoes VS Oil-roasted Peanuts with Dalt

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Oil-roasted Peanuts with Dalt	17%	73%	10%

Macro Nutrients

	Baked Red Potatoes	Oil-roasted Peanuts with Dalt	Recommended Dietary Allowance
Energy	5.95% 173kcal	41% 1189kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	107% 104g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	53.7% 17g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	4.7% 0.075g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	176% 30g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30% 39g	23.3% 30.3g	130g per day for Men 19-50 years
Sugars	3.9% 2.84g	11.4% 8.3g	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	1.2% 0.87g	0.22% 0.16g	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	% 1.1g	% 0.16g	g per day for Men 19-50 years
Sucrose	% 0.89g	% 8g	g per day for Men 19-50 years
Fiber	9.4% 3.57g	49% 18.7g	38g per day for Men 19-50 years
Protein	8.15% 4.56g	99% 55.6g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Oil-roasted Peanuts with Dalt	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	13.6% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.8% 3.17mg	171% 27.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.5% 0.68mg	47.6% 2.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.4% 0.42mg	70.4% 0.91mg	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	13.4% 53.6μg	59.5% 238μg	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	27.8% 25mg	1.76% 1.6mg	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	1.06% 0.16mg	92% 13.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Oil-roasted Peanuts with Dalt	Recommended Dietary Allowance
Calcium	1.8% 18mg	12% 121mg	1000mg per day for Men 19-50 years
Copper	38.4% 0.35mg	118% 1.06mg	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	17.4% 1.4mg	37.7% 3mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	83% 349mg	420mg per day for Men 19-50 years
Manganese	15% 0.34mg	159% 3.66mg	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	20.4% 143mg	113% 788mg	700mg per day for Men 19-50 years
Potassium	32% 1082mg	42.4% 1441mg	3400mg per day for Men 19-50 years
Selenium	NA	12% 6.55μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	42.3% 635mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	59% 6.5mg	11mg per day for Men 19-50 years
Water	4.1% 152g	0.078% 2.88g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS Oil-roasted Peanuts with Dalt per 7 oz

Compare the macro and micronutrient content in 7 oz of Baked Red Potatoes versus 7 oz of Oil-roasted Peanuts with Dalt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Baked Red Potatoes vs Oil-roasted Peanuts with Dalt:

• 7 ounces of Baked Red Potatoes have 15.8 times more Vitamin C and more Vitamin K than Oil-roasted Peanuts with Dalt.
• While 7 oz of Oil-roasted Peanuts with Salt contain 1.8 times more Vitamin B2, 8.7 times more Vitamin B3, 3.5 times more Vitamin B5, 2.2 times more Vitamin B6, 4.4 times more Vitamin B9 and 86.8 times more Vitamin E than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Oil-roasted Peanuts with Dalt provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Baked Red Potatoes have insufficient amounts of Vitamin E
• 7 ounces of Oil-roasted Peanuts with Dalt have insufficient amounts of Vitamin C and Vitamin K
• Both Baked Whole Red Potatoes as well as Oil-roasted Peanuts with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Baked Red Potatoes vs Oil-roasted Peanuts with Dalt:

• 7 ounces of Baked Red Potatoes have 52.9 times more Water than Oil-roasted Peanuts with Dalt.
• While 7 oz of Oil-roasted Peanuts with Salt contain 6.8 times more Calcium, 3.1 times more Copper, 2.2 times more Iron, 6.3 times more Magnesium, 10.7 times more Manganese, 5.5 times more Phosphorus, 1.3 times more Potassium, 26.7 times more Sodium and 8.2 times more Zinc than Baked Whole Red Potatoes.
• 7 ounces of Baked Red Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Baked Red Potatoes have 1.3 times more Carbohydrate than Oil-roasted Peanuts with Dalt.
• While 7 oz of Oil-roasted Peanuts with Salt contain 6.9 times more Energy, 350 times more Fat, 216.4 times more Saturated Fat, 2.5 times more Omega 3, 308.4 times more Omega 6, 2.9 times more Sugars, 5.2 times more Fiber and 12.2 times more Protein than Baked Whole Red Potatoes.
• 7 ounces of Baked Red Potatoes provide inadequate amounts of Omega 3 and Omega 6