Comparing Nutrients in 14 ounces Brazilnuts VS Low Fat Peanut Flour

Macros Ratio

	Protein	Fat	Carbs
Brazilnuts	8%	85%	7%
Low Fat Peanut Flour	30%	43%	27%

Macro Nutrients

	Brazilnuts	Low Fat Peanut Flour	Recommended Dietary Allowance
Energy	90% 2616kcal	58.6% 1699kcal	2900kcal per day for Men 19-50 years
Fat	275% 266g	89.6% 87g	97g per day for Men 19-50 years
Saturated Fat	200% 64g	37.7% 12g	32g per day for Men 19-50 years
Omega 3	8.93% 0.14g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	569% 97g	162% 27.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36% 46.6g	95% 124g	130g per day for Men 19-50 years
Sugars	12.8% 9.25g	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% 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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 9.25g	NA	g per day for Men 19-50 years
Fiber	78.3% 29.8g	165% 62.7g	38g per day for Men 19-50 years
Protein	101% 57g	240% 134g	56g per day for Men 19-50 years

Vitamins

	Brazilnuts	Low Fat 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	204% 2.45mg	151% 1.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.7% 0.14mg	52.5% 0.68mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.3% 1.17mg	285% 45.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.6% 0.73mg	122% 6.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.4mg	93% 1.2mg	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	22% 87.3μg	132% 528μg	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	3.1% 2.78mg	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	149% 22.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brazilnuts	Low Fat Peanut Flour	Recommended Dietary Allowance
Calcium	63.5% 635mg	51.6% 516mg	1000mg per day for Men 19-50 years
Copper	769% 6.9mg	899% 8.1mg	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	121% 9.64mg	235% 19mg	8mg per day for Men 19-50 years
Magnesium	355% 1492mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	211% 4.85mg	730% 16.8mg	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	411% 2877mg	288% 2016mg	700mg per day for Men 19-50 years
Potassium	77% 2616mg	159% 5390mg	3400mg per day for Men 19-50 years
Selenium	13834% 7608μg	51.2% 28μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	146% 16mg	216% 23.8mg	11mg per day for Men 19-50 years
Water	0.37% 13.6g	0.84% 31g	3700g per day for Men 19-50 years

Nutrient Comparison: Brazilnuts VS Low Fat Peanut Flour per 14 oz

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

Lets compare vitamin content per 14 ounces of Brazilnuts vs Low Fat Peanut Flour:

• 14 ounces of Brazilnuts have 1.4 times more Vitamin B1 than Low Fat Peanut Flour.
• While 14 oz of Low Fat Peanut Flour contain 4.9 times more Vitamin B2, 39 times more Vitamin B3, 8.4 times more Vitamin B5, 3 times more Vitamin B6 and 6 times more Vitamin B9 than Dried Brazilnuts.
• 14 ounces of Brazilnuts have insufficient amounts of Vitamin B3
• Both Dried Brazilnuts as well as Low Fat Peanut Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Brazilnuts vs Low Fat Peanut Flour:

• 14 ounces of Brazilnuts have 1.2 times more Calcium, 7.8 times more Magnesium, 1.4 times more Phosphorus and 270 times more Selenium than Low Fat Peanut Flour.
• While 14 oz of Low Fat Peanut Flour contain 2 times more Iron, 3.5 times more Manganese, 2.1 times more Potassium and 1.5 times more Zinc than Dried Brazilnuts.
• Both Brazilnuts and Low Fat Peanut Flour contain similar levels of Copper per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Brazilnuts have 1.5 times more Energy, 3.1 times more Fat, 5.3 times more Saturated Fat, 36 times more Omega 3 and 3.5 times more Omega 6 than Low Fat Peanut Flour.
• While 14 oz of Low Fat Peanut Flour contain 2.7 times more Carbohydrate, 2.1 times more Fiber and 2.4 times more Protein than Dried Brazilnuts.
• 14 ounces of Low Fat Peanut Flour provide inadequate amounts of Omega 3