Comparing Nutrients in 14 ounces Defatted Peanut Flour VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Defatted Peanut Flour	59%	1%	40%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Defatted Peanut Flour	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	44.8% 1298kcal	83% 2409kcal	2900kcal per day for Men 19-50 years
Fat	2.25% 2.2g	226% 219g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	52% 16.7g	32g per day for Men 19-50 years
Omega 3	0% 0g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	3.34% 0.57g	316% 53.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	106% 138g	54% 70g	130g per day for Men 19-50 years
Sugars	45% 32.6g	25% 18g	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	0% 0g	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	% 0.16g	g per day for Men 19-50 years
Sucrose	NA	% 17.4g	g per day for Men 19-50 years
Fiber	165% 62.7g	110% 41.7g	38g per day for Men 19-50 years
Protein	370% 207g	150% 84.3g	56g per day for Men 19-50 years

Vitamins

	Defatted Peanut Flour	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	232% 2.78mg	30.4% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	147% 1.9mg	238% 3.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	670% 107mg	91% 14.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	217% 11mg	18% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	154% 2mg	36% 0.47mg	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	246% 984μg	26.8% 107μg	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	1.32% 0.2mg	687% 103mg	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

	Defatted Peanut Flour	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	55.6% 556mg	115% 1155mg	1000mg per day for Men 19-50 years
Copper	794% 7.14mg	421% 3.8mg	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	104% 8.33mg	183% 14.6mg	8mg per day for Men 19-50 years
Magnesium	350% 1469mg	259% 1087mg	420mg per day for Men 19-50 years
Manganese	846% 19.4mg	425% 9.76mg	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	431% 3016mg	264% 1850mg	700mg per day for Men 19-50 years
Potassium	151% 5120mg	81.6% 2774mg	3400mg per day for Men 19-50 years
Selenium	51.2% 28μg	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	47.6% 714mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	184% 20.2mg	111% 12mg	11mg per day for Men 19-50 years
Water	0.84% 31g	0.3% 11g	3700g per day for Men 19-50 years

Nutrient Comparison: Defatted Peanut Flour VS Oil Roasted Almonds per 14 oz

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

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

• 14 ounces of Defatted Peanut Flour have 7.6 times more Vitamin B1, 7.4 times more Vitamin B3, 12 times more Vitamin B5, 4.3 times more Vitamin B6 and 9.2 times more Vitamin B9 than Oil Roasted Almonds.
• While 14 oz of Oil Roasted Almonds contain 1.6 times more Vitamin B2 and 519.4 times more Vitamin E than Defatted Peanut Flour .
• 14 ounces of Defatted Peanut Flour have insufficient amounts of Vitamin E
• Both Defatted Peanut Flour as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 14 ounces.

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

• 14 ounces of Defatted Peanut Flour have 1.9 times more Copper, 1.4 times more Magnesium, 2 times more Manganese, 1.6 times more Phosphorus, 1.8 times more Potassium, 1.7 times more Selenium, 180 times more Sodium and 1.7 times more Zinc than Oil Roasted Almonds.
• While 14 oz of Oil Roasted Almonds contain 2.1 times more Calcium and 1.8 times more Iron than Defatted Peanut Flour .

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Defatted Peanut Flour have 2 times more Carbohydrate, 1.8 times more Sugars, 1.5 times more Fiber and 2.5 times more Protein than Oil Roasted Almonds.
• While 14 oz of Oil Roasted Almonds contain 1.9 times more Energy, 100.3 times more Fat, 66.8 times more Saturated Fat and 94.5 times more Omega 6 than Defatted Peanut Flour .
• 14 ounces of Defatted Peanut Flour provide inadequate amounts of Omega 6
• Both Defatted Peanut Flour as well as Oil Roasted Almonds provide inadequate amounts of Omega 3 in 14 ounces.