Comparing Nutrients in 100 grams 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	2% 58kcal	20% 579kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.1g	50.6% 49g	97g per day for Men 19-50 years
Saturated Fat	0.081% 0.026g	23.6% 7.56g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	100% 17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.57% 12.4g	13.4% 17.5g	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	6.58% 2.5g	23.4% 8.9g	38g per day for Men 19-50 years
Protein	4.6% 2.57g	50% 28g	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	1.75% 0.021mg	26.4% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.92% 0.038mg	6.54% 0.085mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.46% 1.03mg	93% 15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.04% 0.3mg	27.8% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.4% 0.24mg	19.7% 0.26mg	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	4.25% 17μg	31.5% 126μg	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	12.7% 11.4mg	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	3% 30mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	47% 0.42mg	73.4% 0.66mg	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	40.5% 3.24mg	28.5% 2.28mg	8mg per day for Men 19-50 years
Magnesium	5.48% 23mg	40% 168mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	102% 2.36mg	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	5.43% 38mg	55.3% 387mg	700mg per day for Men 19-50 years
Potassium	12% 413mg	23% 776mg	3400mg per day for Men 19-50 years
Selenium	0.55% 0.3μg	13.6% 7.5μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	0.4% 6mg	1500mg per day for Men 19-50 years
Zinc	3.2% 0.35mg	18% 2mg	11mg per day for Men 19-50 years
Water	2.25% 83.3g	0.048% 1.78g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Skin VS Oil-roasted Spanish Peanuts per 100 g

Compare the macro and micronutrient content in 100 g of Potato Skin versus 100 g of Oil-roasted Spanish Peanuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Potato Skin vs Oil-roasted Spanish Peanuts:

• 100 grams of Potato Skin have more Vitamin C than Oil-roasted Spanish Peanuts.
• While 100 g 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 100 grams.
• 100 grams of Potato Skin have insufficient amounts of Vitamin B1
• 100 grams 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 100 grams.

Comparing minerals per 100 grams for Potato Skin vs Oil-roasted Spanish Peanuts:

• 100 grams of Potato Skin have 1.4 times more Iron and 46.8 times more Water than Oil-roasted Spanish Peanuts.
• While 100 g 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.
• 100 grams of Potato Skin lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 g 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.
• 100 grams 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 100 grams.