Comparing Nutrients in 14 ounces Blanched Almonds VS Defatted Peanut Flour

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Defatted Peanut Flour	59%	1%	40%

Macro Nutrients

	Blanched Almonds	Defatted Peanut Flour	Recommended Dietary Allowance
Energy	80.7% 2342kcal	44.8% 1298kcal	2900kcal per day for Men 19-50 years
Fat	215% 208g	2.25% 2.2g	97g per day for Men 19-50 years
Saturated Fat	49% 15.7g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	289% 49g	3.34% 0.57g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57% 74g	106% 138g	130g per day for Men 19-50 years
Sugars	25.3% 18.4g	45% 32.6g	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% 0g	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	% 0.12g	NA	g per day for Men 19-50 years
Sucrose	% 17.7g	NA	g per day for Men 19-50 years
Fiber	103% 39.3g	165% 62.7g	38g per day for Men 19-50 years
Protein	152% 85g	370% 207g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Defatted Peanut Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63% 0.76mg	232% 2.78mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	217% 2.82mg	147% 1.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87% 14mg	670% 107mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	217% 11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.46mg	154% 2mg	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	48.6% 194μg	246% 984μg	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	0% 0mg	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	628% 94mg	1.32% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Defatted Peanut Flour	Recommended Dietary Allowance
Calcium	94% 937mg	55.6% 556mg	1000mg per day for Men 19-50 years
Copper	453% 4.08mg	794% 7.14mg	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	163% 13mg	104% 8.33mg	8mg per day for Men 19-50 years
Magnesium	253% 1064mg	350% 1469mg	420mg per day for Men 19-50 years
Manganese	317% 7.3mg	846% 19.4mg	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	273% 1909mg	431% 3016mg	700mg per day for Men 19-50 years
Potassium	77% 2616mg	151% 5120mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	51.2% 28μg	55μg per day for Men 19-50 years
Sodium	5.03% 75.4mg	47.6% 714mg	1500mg per day for Men 19-50 years
Zinc	107% 11.8mg	184% 20.2mg	11mg per day for Men 19-50 years
Water	0.48% 18g	0.84% 31g	3700g per day for Men 19-50 years

Nutrient Comparison: Blanched Almonds VS Defatted Peanut Flour per 14 oz

Compare the macro and micronutrient content in 14 oz of Blanched Almonds versus 14 oz of Defatted Peanut Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Blanched Almonds vs Defatted Peanut Flour:

• 14 ounces of Blanched Almonds have 1.5 times more Vitamin B2 and 475 times more Vitamin E than Defatted Peanut Flour.
• While 14 oz of Defatted Peanut Flour contain 3.7 times more Vitamin B1, 7.7 times more Vitamin B3, 8.7 times more Vitamin B5, 4.4 times more Vitamin B6 and 5.1 times more Vitamin B9 than Blanched Almonds.
• 14 ounces of Defatted Peanut Flour have insufficient amounts of Vitamin E
• Both Blanched Almonds as well as Defatted Peanut Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Blanched Almonds vs Defatted Peanut Flour:

• 14 ounces of Blanched Almonds have 1.7 times more Calcium and 1.6 times more Iron than Defatted Peanut Flour.
• While 14 oz of Defatted Peanut Flour contain 1.8 times more Copper, 1.4 times more Magnesium, 2.7 times more Manganese, 1.6 times more Phosphorus, 2 times more Potassium, 2.2 times more Selenium, 9.5 times more Sodium and 1.7 times more Zinc than Blanched Almonds.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Blanched Almonds have 1.8 times more Energy, 95.5 times more Fat, 62.7 times more Saturated Fat and 86.5 times more Omega 6 than Defatted Peanut Flour.
• While 14 oz of Defatted Peanut Flour contain 1.9 times more Carbohydrate, 1.8 times more Sugars, 1.6 times more Fiber and 2.4 times more Protein than Blanched Almonds.
• 14 ounces of Defatted Peanut Flour provide inadequate amounts of Omega 6
• Both Blanched Almonds as well as Defatted Peanut Flour provide inadequate amounts of Omega 3 in 14 ounces.