Comparing Nutrients in 14 ounces Low Fat Peanut Flour VS Chunk Style Peanut Butter, with salt

Macros Ratio

	Protein	Fat	Carbs
Low Fat Peanut Flour	30%	43%	27%
Chunk Style Peanut Butter, with salt	15%	71%	14%

Macro Nutrients

	Low Fat Peanut Flour	Chunk Style Peanut Butter, with salt	Recommended Dietary Allowance
Energy	58.6% 1699kcal	80.6% 2338kcal	2900kcal per day for Men 19-50 years
Fat	89.6% 87g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	37.7% 12g	94% 30g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	19.3% 0.31g	1.6g per day for Men 19-50 years
Omega 6	162% 27.5g	323% 55g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	95% 124g	66% 85.6g	130g per day for Men 19-50 years
Sugars	NA	46% 33.4g	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	% 16.7g	g per day for Men 19-50 years
Sucrose	NA	% 16.6g	g per day for Men 19-50 years
Fiber	165% 62.7g	83.6% 31.8g	38g per day for Men 19-50 years
Protein	240% 134g	171% 95g	56g per day for Men 19-50 years

Vitamins

	Low Fat Peanut Flour	Chunk Style Peanut Butter, with salt	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	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	52.5% 0.68mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	285% 45.6mg	340% 54.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	122% 6.1mg	89% 4.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	93% 1.2mg	128% 1.66mg	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	91% 365μg	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	167% 25mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.65% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Low Fat Peanut Flour	Chunk Style Peanut Butter, with salt	Recommended Dietary Allowance
Calcium	51.6% 516mg	18% 179mg	1000mg per day for Men 19-50 years
Copper	899% 8.1mg	255% 2.3mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.31% 12.3μg	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	94% 7.54mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	151% 635mg	420mg per day for Men 19-50 years
Manganese	730% 16.8mg	311% 7.14mg	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	181% 1266mg	700mg per day for Men 19-50 years
Potassium	159% 5390mg	87% 2957mg	3400mg per day for Men 19-50 years
Selenium	51.2% 28μg	59% 32.5μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	129% 1929mg	1500mg per day for Men 19-50 years
Zinc	216% 23.8mg	101% 11mg	11mg per day for Men 19-50 years
Water	0.84% 31g	0.12% 4.52g	3700g per day for Men 19-50 years

Nutrient Comparison: Low Fat Peanut Flour VS Chunk Style Peanut Butter, with salt per 14 oz

Compare the macro and micronutrient content in 14 oz of Low Fat Peanut Flour versus 14 oz of Chunk Style Peanut Butter, with salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Low Fat Peanut Flour vs Chunk Style Peanut Butter, with salt:

• 14 ounces of Low Fat Peanut Flour have 4.3 times more Vitamin B1, 1.5 times more Vitamin B2, 1.4 times more Vitamin B5 and 1.4 times more Vitamin B9 than Chunk Style Peanut Butter, with salt.
• While 14 oz of Chunk Style Peanut butter, with salt contain 1.4 times more Vitamin B6 than Low Fat Peanut Flour.
• Both Low Fat Peanut Flour and Chunk Style Peanut Butter, with salt provide similar amounts of Vitamin B3 per 14 ounces.
• Both Low Fat Peanut Flour as well as Chunk Style Peanut butter, with salt 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 Chunk Style Peanut Butter, with salt:

• 14 ounces of Low Fat Peanut Flour have 2.9 times more Calcium, 3.5 times more Copper, 2.5 times more Iron, 2.4 times more Manganese, 1.6 times more Phosphorus, 1.8 times more Potassium and 2.1 times more Zinc than Chunk Style Peanut Butter, with salt.
• While 14 oz of Chunk Style Peanut butter, with salt contain 3.3 times more Magnesium and 486 times more Sodium than Low Fat Peanut Flour.
• Both Low Fat Peanut Flour and Chunk Style Peanut Butter, with salt contain similar levels of Selenium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Low Fat Peanut Flour have 1.4 times more Carbohydrate, 2 times more Fiber and 1.4 times more Protein than Chunk Style Peanut Butter, with salt.
• While 14 oz of Chunk Style Peanut butter, with salt contain 1.4 times more Energy, 2.3 times more Fat, 2.5 times more Saturated Fat, 78 times more Omega 3 and 2 times more Omega 6 than Low Fat Peanut Flour.
• 14 ounces of Low Fat Peanut Flour provide inadequate amounts of Omega 3