Comparing Nutrients in 100 grams Oil-roasted Virginia Peanuts with Salt VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Oil-roasted Virginia Peanuts with Salt	17%	71%	12%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Oil-roasted Virginia Peanuts with Salt	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	20% 578kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	50% 48.6g	1.87% 1.8g	97g per day for Men 19-50 years
Saturated Fat	20% 6.35g	0.52% 0.17g	32g per day for Men 19-50 years
Omega 3	1.2% 0.019g	NA	1.6g per day for Men 19-50 years
Omega 6	86% 14.6g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.3% 20g	20% 26g	130g per day for Men 19-50 years
Sugars	NA	0.95% 0.69g	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	23.4% 8.9g	6.84% 2.6g	38g per day for Men 19-50 years
Protein	46% 26g	3.96% 2.22g	56g per day for Men 19-50 years

Vitamins

	Oil-roasted Virginia Peanuts with Salt	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23% 0.28mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.6% 0.11mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	92% 14.7mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.8% 1.4mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.5% 0.25mg	NA	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	31.3% 125μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	1.9% 1.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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

	Oil-roasted Virginia Peanuts with Salt	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	8.6% 86mg	1.5% 15mg	1000mg per day for Men 19-50 years
Copper	141% 1.27mg	NA	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	21% 1.67mg	6.25% 0.5mg	8mg per day for Men 19-50 years
Magnesium	44.8% 188mg	NA	420mg per day for Men 19-50 years
Manganese	87.3% 2mg	NA	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	72.3% 506mg	NA	700mg per day for Men 19-50 years
Potassium	19% 652mg	13.2% 450mg	3400mg per day for Men 19-50 years
Selenium	13.6% 7.5μg	NA	55μg per day for Men 19-50 years
Sodium	29% 433mg	20% 298mg	1500mg per day for Men 19-50 years
Zinc	60% 6.62mg	NA	11mg per day for Men 19-50 years
Water	0.059% 2.17g	1.84% 68g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil-roasted Virginia Peanuts with Salt VS Frozen Roasted Potatoes with Salt per 100 g

Compare the macro and micronutrient content in 100 g of Oil-roasted Virginia Peanuts with Salt versus 100 g of Frozen Roasted Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Oil-roasted Virginia Peanuts with Salt vs Frozen Roasted Potatoes with Salt:

• Both Oil-roasted Virginia Peanuts with Salt and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 100 g
• Both Oil-roasted Virginia Peanuts with Salt as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C in 100 grams.

Comparing minerals per 100 grams for Oil-roasted Virginia Peanuts with Salt vs Frozen Roasted Potatoes with Salt:

• 100 grams of Oil-roasted Virginia Peanuts with Salt have 5.7 times more Calcium, 3.3 times more Iron, 1.4 times more Potassium and 1.5 times more Sodium than Frozen Roasted Potatoes with Salt.
• 100 grams of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Oil-roasted Virginia Peanuts with Salt have 4.6 times more Energy, 26.9 times more Fat, 38 times more Saturated Fat, 3.4 times more Fiber and 11.7 times more Protein than Frozen Roasted Potatoes with Salt.
• While 100 g of Frozen Roasted Potatoes with Salt contain 1.3 times more Carbohydrate than Oil-roasted Virginia Peanuts with Salt.