Comparing Nutrients in 100 grams Baked Red Potatoes VS Oil-roasted Virginia Peanuts

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Oil-roasted Virginia Peanuts	17%	71%	12%

Macro Nutrients

	Baked Red Potatoes	Oil-roasted Virginia Peanuts	Recommended Dietary Allowance
Energy	3% 87kcal	20% 578kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.15g	50% 48.6g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.04g	20% 6.35g	32g per day for Men 19-50 years
Omega 3	0.94% 0.015g	1.2% 0.019g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.049g	86% 14.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.6g	15.3% 20g	130g per day for Men 19-50 years
Sugars	1.97% 1.43g	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	0.61% 0.44g	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	% 0.55g	NA	g per day for Men 19-50 years
Sucrose	% 0.45g	NA	g per day for Men 19-50 years
Fiber	4.74% 1.8g	23.4% 8.9g	38g per day for Men 19-50 years
Protein	4.1% 2.3g	46% 26g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Oil-roasted Virginia Peanuts	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6% 0.072mg	23% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.85% 0.05mg	8.6% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.97% 1.6mg	92% 14.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.82% 0.34mg	27.8% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.3% 0.21mg	19.5% 0.25mg	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	6.75% 27μg	31.3% 125μg	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	14% 12.6mg	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	0.53% 0.08mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.33% 2.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Oil-roasted Virginia Peanuts	Recommended Dietary Allowance
Calcium	0.9% 9mg	8.6% 86mg	1000mg per day for Men 19-50 years
Copper	19.3% 0.17mg	141% 1.27mg	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	8.75% 0.7mg	21% 1.67mg	8mg per day for Men 19-50 years
Magnesium	6.67% 28mg	44.8% 188mg	420mg per day for Men 19-50 years
Manganese	7.52% 0.17mg	87.3% 2mg	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	10.3% 72mg	72.3% 506mg	700mg per day for Men 19-50 years
Potassium	16% 545mg	19% 652mg	3400mg per day for Men 19-50 years
Selenium	NA	13.6% 7.5μg	55μg per day for Men 19-50 years
Sodium	0.8% 12mg	0.4% 6mg	1500mg per day for Men 19-50 years
Zinc	3.64% 0.4mg	60% 6.62mg	11mg per day for Men 19-50 years
Water	2.07% 76.7g	0.059% 2.17g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS Oil-roasted Virginia Peanuts per 100 g

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

Lets compare vitamin content per 100 grams of Baked Red Potatoes vs Oil-roasted Virginia Peanuts:

• 100 grams of Baked Red Potatoes have more Vitamin C than Oil-roasted Virginia Peanuts.
• While 100 g of Oil-roasted Virginia Peanuts contain 3.8 times more Vitamin B1, 2.2 times more Vitamin B2, 9.2 times more Vitamin B3, 4.1 times more Vitamin B5 and 4.6 times more Vitamin B9 than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Oil-roasted Virginia Peanuts provide similar amounts of Vitamin B6 per 100 grams.
• 100 grams of Oil-roasted Virginia Peanuts have insufficient amounts of Vitamin C
• Both Baked Whole Red Potatoes as well as Oil-roasted Virginia Peanuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Baked Red Potatoes vs Oil-roasted Virginia Peanuts:

• 100 grams of Baked Red Potatoes have 35.3 times more Water than Oil-roasted Virginia Peanuts.
• While 100 g of Oil-roasted Virginia Peanuts contain 9.6 times more Calcium, 7.3 times more Copper, 2.4 times more Iron, 6.7 times more Magnesium, 11.6 times more Manganese, 7 times more Phosphorus and 16.6 times more Zinc than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Oil-roasted Virginia Peanuts contain similar levels of Potassium per 100 grams.
• 100 grams of Baked Red Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 g of Oil-roasted Virginia Peanuts contain 6.6 times more Energy, 324.1 times more Fat, 158.6 times more Saturated Fat, 298.8 times more Omega 6, 4.9 times more Fiber and 11.2 times more Protein than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Oil-roasted Virginia Peanuts offer comparable quantities of Carbohydrate per 100 grams.
• 100 grams of Baked Red Potatoes provide inadequate amounts of Omega 6
• Both Baked Whole Red Potatoes as well as Oil-roasted Virginia Peanuts provide inadequate amounts of Omega 3 in 100 grams.