Comparing Nutrients in 500 calories Dry-roasted PeanutsVS Baked Red Potatoes

Weight per 500 calories

Dry-roasted Peanuts

85.2g

Baked Red Potatoes

575g

Dry-roasted Peanuts have 6.7 times more energy per 100g than Baked Red Potatoes. It has very high energy density when compared to other foods. Baked Whole Red Potatoes having average energy density.

Which food has more nutrients per 500 calories - Dry-roasted Peanuts or Baked Red Potatoes?

Macros Ratio

Protein Fat Carbs

Dry-roasted Peanuts

15%

71%

14%

Baked Red Potatoes

10%

88%

500 kcal ▼

Macro Nutrients

Dry-roasted Peanutsvs Baked Red Potatoes

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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43.6%42.3g

Fat

0.89%0.86g

42.3 gvs0.86 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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20.6%6.58g

Saturated Fat

0.72%0.23g

6.58 gvs0.23 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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1.4%0.022g

Omega 3

5.4%0.086g

0.022 gvs0.086 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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48.7%8.28g

Omega 6

1.66%0.28g

8.28 gvs0.28 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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14%18g

Carbohydrate

86.6%113g

18 gvs113 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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5.76%4.17g

Sugars

11.3%8.2g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

4.17 gvs8.2 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0%0g

Fructose

3.5%2.53g

≤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]

0 gvs2.53 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0g

Glucose

%3.16g

0 gvs3.16 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%4.17g

Sucrose

%2.6g

4.17 gvs2.6 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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19%7.16g

Fiber

27.2%10.3g

7.16 gvs10.3 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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37%20.7g

Protein

23.6%13.2g

20.7 gvs13.2 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Dry-roasted Peanutsvs Baked Red Potatoes

0%0μg

Vitamin A

0.64%5.75μg

RAE, retinol activity equivalents

0 μgvs5.75 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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10.8%0.13mg

Vitamin B1

34.5%0.41mg

Thiamine

0.13 mgvs0.41 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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13%0.17mg

Vitamin B2

22%0.29mg

Riboflavin

0.17 mgvs0.29 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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76.4%12.2mg

Vitamin B3

57.3%9.17mg

Niacin, nicotinic acid, niacinamide

12.2 mgvs9.17 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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17.2%0.86mg

Vitamin B5

39%1.96mg

Pantothenic acid

0.86 mgvs1.96 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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30.5%0.4mg

Vitamin B6

94%1.2mg

Pyridoxine

0.4 mgvs1.2 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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20.7%82.6μg

Vitamin B9

38.8%155μg

Folates and Folic Acid

82.6 μgvs155 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg

Vitamin C

80.5%72.4mg

Ascorbic acid

0 mgvs72.4 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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28%4.2mg

Vitamin E

3.07%0.46mg

Tocopherols and Tocotrienols

4.2 mgvs0.46 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0%0μg

Vitamin K

13.4%16μg

Phytomenadione or phylloquinone

0 μgvs16 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Dry-roasted Peanutsvs Baked Red Potatoes

4.94%49.4mg

Calcium

5.17%51.7mg

49.4 mgvs51.7 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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40.5%0.36mg

Copper

111%1mg

0.36 mgvs1 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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17%1.35mg

Iron

50.3%4.02mg

1.35 mgvs4.02 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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36%152mg

Magnesium

38.3%161mg

152 mgvs161 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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66%1.52mg

Manganese

43.2%0.99mg

1.52 mgvs0.99 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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44%309mg

Phosphorus

59%414mg

309 mgvs414 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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16%540mg

Potassium

92%3132mg

540 mgvs3132 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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14.4%7.92μg

Selenium

7.92 μgvsNA μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.34%5.1mg

Sodium

4.6%69mg

5.1 mgvs69 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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21.4%2.36mg

Zinc

21%2.3mg

2.36 mgvs2.3 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.042%1.54g

Water

12%441g

1.54 gvs441 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 500 calories of Dry-roasted Peanuts vs Baked Red Potatoes:

Dry-roasted Peanuts, no salt have 1.3 times more Vitamin B3 and 9.1 times more Vitamin E than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 3.2 times more Vitamin B1, 1.7 times more Vitamin B2, 2.3 times more Vitamin B5, 3.1 times more Vitamin B6, 1.9 times more Vitamin B9, more Vitamin C and more Vitamin K than Dry-roasted Peanuts, no salt.
Both Dry-roasted Peanuts, no salt as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Dry-roasted Peanuts vs Baked Red Potatoes:

Dry-roasted Peanuts, no salt have 1.5 times more Manganese than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 2.7 times more Copper, 3 times more Iron, 1.3 times more Phosphorus, 5.8 times more Potassium and 285.8 times more Water than Dry-roasted Peanuts, no salt.
Both Dry-roasted Peanuts, no salt and Baked Whole Red Potatoes have similar amounts of Calcium, Magnesium and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Dry-roasted Peanuts, no salt have 49.1 times more Fat, 28.6 times more Saturated Fat, 29.4 times more Omega 6 and 1.6 times more Protein than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 3.9 times more Omega 3, 6.2 times more Carbohydrate, 2 times more Sugars and 1.4 times more Fiber than Dry-roasted Peanuts, no salt.
Both Dry-roasted Peanuts, no salt and Baked Whole Red Potatoes have similar amounts of Energy per 500 kcal.
Both Dry-roasted Peanuts, no salt as well as Baked Whole Red Potatoes have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Dry-roasted PeanutsVS Oil-roasted Spanish PeanutsBaked Red PotatoesVS Oil-roasted Spanish PeanutsDry-roasted PeanutsVS Frozen Crinkle Cut French Fried Potatoes with SaltBaked Red PotatoesVS Frozen Crinkle Cut French Fried Potatoes with Salt

Compare Foods

Comparing Nutrients in 500 calories Dry-roasted PeanutsVS Baked Red Potatoes

Weight per 500 calories

Which food has more nutrients per 500 calories - Dry-roasted Peanuts or Baked Red Potatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: