Comparing Nutrients in 7 ounces Baked Red Potatoes VS Virginia Peanuts

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Virginia Peanuts	17%	72%	11%

Macro Nutrients

	Baked Red Potatoes	Virginia Peanuts	Recommended Dietary Allowance
Energy	5.95% 173kcal	38.5% 1117kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	100% 97g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	40% 12.8g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	2.36% 0.038g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	171% 29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30% 39g	25.2% 33g	130g per day for Men 19-50 years
Sugars	3.9% 2.84g	11% 7.84g	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	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	% 1.1g	NA	g per day for Men 19-50 years
Sucrose	% 0.89g	NA	g per day for Men 19-50 years
Fiber	9.4% 3.57g	44.4% 17g	38g per day for Men 19-50 years
Protein	8.15% 4.56g	89.3% 50g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Virginia Peanuts	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	108% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.8% 3.17mg	153% 24.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.5% 0.68mg	70% 3.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.4% 0.42mg	53% 0.69mg	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	119% 474μg	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	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	1.06% 0.16mg	86.8% 13mg	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	Virginia Peanuts	Recommended Dietary Allowance
Calcium	1.8% 18mg	17.7% 177mg	1000mg per day for Men 19-50 years
Copper	38.4% 0.35mg	245% 2.2mg	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	63.3% 5.06mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	80.8% 339mg	420mg per day for Men 19-50 years
Manganese	15% 0.34mg	146% 3.37mg	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	108% 754mg	700mg per day for Men 19-50 years
Potassium	32% 1082mg	40.3% 1369mg	3400mg per day for Men 19-50 years
Selenium	NA	25.6% 14μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	80% 8.8mg	11mg per day for Men 19-50 years
Water	4.1% 152g	0.37% 13.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS Virginia Peanuts per 7 oz

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

Lets compare vitamin content per 7 ounces of Baked Red Potatoes vs Virginia Peanuts:

• 7 ounces of Baked Red Potatoes have more Vitamin C and more Vitamin K than Virginia Peanuts.
• While 7 oz of Raw Virginia Peanuts contain 9.1 times more Vitamin B1, 2.6 times more Vitamin B2, 7.8 times more Vitamin B3, 5.2 times more Vitamin B5, 1.6 times more Vitamin B6, 8.9 times more Vitamin B9 and 82 times more Vitamin E than Baked Whole Red Potatoes.
• 7 ounces of Baked Red Potatoes have insufficient amounts of Vitamin E
• 7 ounces of Virginia Peanuts have insufficient amounts of Vitamin C and Vitamin K
• Both Baked Whole Red Potatoes as well as Raw Virginia Peanuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Baked Red Potatoes vs Virginia Peanuts:

• 7 ounces of Baked Red Potatoes have 11.1 times more Water than Virginia Peanuts.
• While 7 oz of Raw Virginia Peanuts contain 9.9 times more Calcium, 6.4 times more Copper, 3.6 times more Iron, 6.1 times more Magnesium, 9.8 times more Manganese, 5.3 times more Phosphorus, 1.3 times more Potassium and 11.1 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 oz of Raw Virginia Peanuts contain 6.5 times more Energy, 325 times more Fat, 160.9 times more Saturated Fat, 299.1 times more Omega 6, 2.8 times more Sugars, 4.7 times more Fiber and 11 times more Protein than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Virginia Peanuts offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Baked Red Potatoes provide inadequate amounts of Omega 6
• Both Baked Whole Red Potatoes as well as Raw Virginia Peanuts provide inadequate amounts of Omega 3 in seven ounces.