Comparing Nutrients in 7 ounces Frozen Roasted Potatoes with Salt VS Oil-roasted Spanish Peanuts

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Oil-roasted Spanish Peanuts	18%	71%	11%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Oil-roasted Spanish Peanuts	Recommended Dietary Allowance
Energy	8.7% 252kcal	39.6% 1149kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.6g	100% 97g	97g per day for Men 19-50 years
Saturated Fat	1.04% 0.33g	47% 15g	32g per day for Men 19-50 years
Omega 3	NA	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	NA	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	40% 52g	26.6% 34.6g	130g per day for Men 19-50 years
Sugars	1.9% 1.37g	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	13.6% 5.16g	46.5% 17.7g	38g per day for Men 19-50 years
Protein	7.87% 4.4g	99% 55.6g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Oil-roasted Spanish Peanuts	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	52.4% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	185% 29.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	55% 2.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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	NA	62.5% 250μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.75% 3.37mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	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

	Frozen Roasted Potatoes with Salt	Oil-roasted Spanish Peanuts	Recommended Dietary Allowance
Calcium	2.98% 29.8mg	20% 198mg	1000mg per day for Men 19-50 years
Copper	NA	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	12.4% 0.99mg	56.6% 4.52mg	8mg per day for Men 19-50 years
Magnesium	NA	79.4% 333mg	420mg per day for Men 19-50 years
Manganese	NA	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	NA	110% 768mg	700mg per day for Men 19-50 years
Potassium	26.3% 893mg	45.3% 1540mg	3400mg per day for Men 19-50 years
Selenium	NA	27% 15μg	55μg per day for Men 19-50 years
Sodium	39.4% 591mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	NA	36% 3.97mg	11mg per day for Men 19-50 years
Water	3.65% 135g	0.095% 3.53g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS Oil-roasted Spanish Peanuts per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Roasted Potatoes with Salt 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 Frozen Roasted Potatoes with Salt vs Oil-roasted Spanish Peanuts:

• Both Frozen Roasted Potatoes with Salt and Oil-roasted Spanish Peanuts have similar amounts of vitamins per 7 oz
• Both Frozen Roasted Potatoes with Salt as well as Oil-roasted Spanish Peanuts have insufficient amounts of Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Frozen Roasted Potatoes with Salt vs Oil-roasted Spanish Peanuts:

• 7 ounces of Frozen Roasted Potatoes with Salt have 49.7 times more Sodium than Oil-roasted Spanish Peanuts.
• While 7 oz of Oil-roasted Spanish Peanuts contain 6.7 times more Calcium, 4.6 times more Iron and 1.7 times more Potassium than Frozen Roasted Potatoes with Salt.
• 7 ounces of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Roasted Potatoes with Salt have 1.5 times more Carbohydrate than Oil-roasted Spanish Peanuts.
• While 7 oz of Oil-roasted Spanish Peanuts contain 4.6 times more Energy, 27.1 times more Fat, 45.2 times more Saturated Fat, 3.4 times more Fiber and 12.6 times more Protein than Frozen Roasted Potatoes with Salt.