Comparing Nutrients in 1 kilogram Roasted Almonds VS Low Fat Peanut Flour

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Low Fat Peanut Flour	30%	43%	27%

Macro Nutrients

	Roasted Almonds	Low Fat Peanut Flour	Recommended Dietary Allowance
Energy	206% 5980kcal	148% 4280kcal	2900kcal per day for Men 19-50 years
Fat	542% 525g	226% 219g	97g per day for Men 19-50 years
Saturated Fat	128% 41g	95% 30.4g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	761% 129g	407% 69g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	162% 210g	241% 313g	130g per day for Men 19-50 years
Sugars	67% 48.6g	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	0.14% 0.1g	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	% 0.1g	NA	g per day for Men 19-50 years
Sucrose	% 47.5g	NA	g per day for Men 19-50 years
Fiber	287% 109g	416% 158g	38g per day for Men 19-50 years
Protein	374% 210g	604% 338g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	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	64% 0.77mg	381% 4.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	921% 12mg	132% 1.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	227% 36.4mg	719% 115mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.2% 3.2mg	308% 15.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.36mg	234% 3.04mg	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	138% 550μg	333% 1330μg	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	1593% 239mg	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

	Roasted Almonds	Low Fat Peanut Flour	Recommended Dietary Allowance
Calcium	268% 2680mg	130% 1300mg	1000mg per day for Men 19-50 years
Copper	1221% 11mg	2266% 20.4mg	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	466% 37.3mg	593% 47.4mg	8mg per day for Men 19-50 years
Magnesium	664% 2790mg	114% 480mg	420mg per day for Men 19-50 years
Manganese	970% 22.3mg	1840% 42.3mg	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	673% 4710mg	726% 5080mg	700mg per day for Men 19-50 years
Potassium	210% 7130mg	399% 13580mg	3400mg per day for Men 19-50 years
Selenium	36.4% 20μg	129% 71μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	301% 33mg	545% 60mg	11mg per day for Men 19-50 years
Water	0.65% 24g	2.1% 78g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Low Fat Peanut Flour per 1 kg

Compare the macro and micronutrient content in 1 kg of Roasted Almonds versus 1 kg of Low Fat Peanut Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Roasted Almonds vs Low Fat Peanut Flour:

• 1 kilogram of Roasted Almonds has 7 times more Vitamin B2 than Low Fat Peanut Flour.
• While 1 kg of Low Fat Peanut Flour contains 5.9 times more Vitamin B1, 3.2 times more Vitamin B3, 4.8 times more Vitamin B5, 2.2 times more Vitamin B6 and 2.4 times more Vitamin B9 than Dry Roasted Almonds.
• Both Dry Roasted Almonds as well as Low Fat Peanut Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Roasted Almonds vs Low Fat Peanut Flour:

• 1 kilogram of Roasted Almonds has 2.1 times more Calcium and 5.8 times more Magnesium than Low Fat Peanut Flour.
• While 1 kg of Low Fat Peanut Flour contains 1.9 times more Copper, 1.3 times more Iron, 1.9 times more Manganese, 1.9 times more Potassium, 3.6 times more Selenium and 1.8 times more Zinc than Dry Roasted Almonds.
• Both Roasted Almonds and Low Fat Peanut Flour contain similar levels of Phosphorus per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Roasted Almonds has 1.4 times more Energy, 2.4 times more Fat, 1.3 times more Saturated Fat and 1.9 times more Omega 6 than Low Fat Peanut Flour.
• While 1 kg of Low Fat Peanut Flour contains 1.5 times more Carbohydrate, 1.4 times more Fiber and 1.6 times more Protein than Dry Roasted Almonds.
• Both Dry Roasted Almonds as well as Low Fat Peanut Flour provide inadequate amounts of Omega 3 in one kilogram.