Comparing Nutrients in 14 ounces Low Fat Peanut Flour VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Low Fat Peanut Flour	30%	43%	27%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Low Fat Peanut Flour	Blanched Almonds	Recommended Dietary Allowance
Energy	58.6% 1699kcal	80.7% 2342kcal	2900kcal per day for Men 19-50 years
Fat	89.6% 87g	215% 208g	97g per day for Men 19-50 years
Saturated Fat	37.7% 12g	49% 15.7g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	162% 27.5g	289% 49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	95% 124g	57% 74g	130g per day for Men 19-50 years
Sugars	NA	25.3% 18.4g	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	% 0.12g	g per day for Men 19-50 years
Sucrose	NA	% 17.7g	g per day for Men 19-50 years
Fiber	165% 62.7g	103% 39.3g	38g per day for Men 19-50 years
Protein	240% 134g	152% 85g	56g per day for Men 19-50 years

Vitamins

	Low Fat Peanut Flour	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	151% 1.8mg	63% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	52.5% 0.68mg	217% 2.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	285% 45.6mg	87% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	122% 6.1mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	93% 1.2mg	35% 0.46mg	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	132% 528μg	48.6% 194μg	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	NA	628% 94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Low Fat Peanut Flour	Blanched Almonds	Recommended Dietary Allowance
Calcium	51.6% 516mg	94% 937mg	1000mg per day for Men 19-50 years
Copper	899% 8.1mg	453% 4.08mg	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	235% 19mg	163% 13mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	253% 1064mg	420mg per day for Men 19-50 years
Manganese	730% 16.8mg	317% 7.3mg	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	288% 2016mg	273% 1909mg	700mg per day for Men 19-50 years
Potassium	159% 5390mg	77% 2616mg	3400mg per day for Men 19-50 years
Selenium	51.2% 28μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	216% 23.8mg	107% 11.8mg	11mg per day for Men 19-50 years
Water	0.84% 31g	0.48% 18g	3700g per day for Men 19-50 years

Nutrient Comparison: Low Fat Peanut Flour VS Blanched Almonds per 14 oz

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

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

• 14 ounces of Low Fat Peanut Flour have 2.4 times more Vitamin B1, 3.3 times more Vitamin B3, 4.9 times more Vitamin B5, 2.6 times more Vitamin B6 and 2.7 times more Vitamin B9 than Blanched Almonds.
• While 14 oz of Blanched Almonds contain 4.1 times more Vitamin B2 than Low Fat Peanut Flour.
• Both Low Fat Peanut Flour as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

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

• 14 ounces of Low Fat Peanut Flour have 2 times more Copper, 1.4 times more Iron, 2.3 times more Manganese, 2.1 times more Potassium, 2.2 times more Selenium and 2 times more Zinc than Blanched Almonds.
• While 14 oz of Blanched Almonds contain 1.8 times more Calcium and 5.6 times more Magnesium than Low Fat Peanut Flour.
• Both Low Fat Peanut Flour and Blanched Almonds contain similar levels of Phosphorus per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Low Fat Peanut Flour have 1.7 times more Carbohydrate, 1.6 times more Fiber and 1.6 times more Protein than Blanched Almonds.
• While 14 oz of Blanched Almonds contain 1.4 times more Energy, 2.4 times more Fat, 1.3 times more Saturated Fat and 1.8 times more Omega 6 than Low Fat Peanut Flour.
• Both Low Fat Peanut Flour as well as Blanched Almonds provide inadequate amounts of Omega 3 in 14 ounces.