Comparing Nutrients in 1 pound Low Fat Peanut Flour VS Brazilnuts

Macros Ratio

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

Macro Nutrients

	Low Fat Peanut Flour	Brazilnuts	Recommended Dietary Allowance
Energy	67% 1941kcal	103% 2989kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	314% 304g	97g per day for Men 19-50 years
Saturated Fat	43% 13.8g	229% 73g	32g per day for Men 19-50 years
Omega 3	0.28% 0.005g	10.2% 0.16g	1.6g per day for Men 19-50 years
Omega 6	185% 31.4g	650% 111g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	109% 142g	41% 53.3g	130g per day for Men 19-50 years
Sugars	NA	14.6% 10.6g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 10.6g	g per day for Men 19-50 years
Fiber	189% 71.7g	89.5% 34g	38g per day for Men 19-50 years
Protein	274% 153g	116% 65g	56g per day for Men 19-50 years

Vitamins

	Low Fat Peanut Flour	Brazilnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	173% 2.07mg	233% 2.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	60% 0.78mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	326% 52mg	8.36% 1.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	140% 7mg	16.7% 0.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	106% 1.38mg	35.2% 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	151% 603μg	25% 100μg	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	3.53% 3.18mg	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	171% 25.6mg	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	Brazilnuts	Recommended Dietary Allowance
Calcium	59% 590mg	72.6% 726mg	1000mg per day for Men 19-50 years
Copper	1028% 9.25mg	878% 7.9mg	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	269% 21.5mg	138% 11mg	8mg per day for Men 19-50 years
Magnesium	52% 218mg	406% 1706mg	420mg per day for Men 19-50 years
Manganese	834% 19mg	241% 5.55mg	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	329% 2304mg	470% 3289mg	700mg per day for Men 19-50 years
Potassium	181% 6160mg	88% 2989mg	3400mg per day for Men 19-50 years
Selenium	58.6% 32.2μg	15810% 8695μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	247% 27mg	167% 18.4mg	11mg per day for Men 19-50 years
Water	0.96% 35.4g	0.42% 15.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Low Fat Peanut Flour VS Brazilnuts per 1 lb

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

Lets compare vitamin content per 1 pound of Low Fat Peanut Flour vs Brazilnuts:

• 1 pound of Low Fat Peanut Flour has 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 Brazilnuts.
• While 1 lb of Dried Brazilnuts contains 1.4 times more Vitamin B1 than Low Fat Peanut Flour.
• 1 pound of Brazilnuts have insufficient amounts of Vitamin B3
• Both Low Fat Peanut Flour as well as Dried Brazilnuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Low Fat Peanut Flour vs Brazilnuts:

• 1 pound of Low Fat Peanut Flour has 2 times more Iron, 3.5 times more Manganese, 2.1 times more Potassium and 1.5 times more Zinc than Brazilnuts.
• While 1 lb of Dried Brazilnuts contains 7.8 times more Magnesium, 1.4 times more Phosphorus and 270 times more Selenium than Low Fat Peanut Flour.
• Both Low Fat Peanut Flour and Brazilnuts contain similar levels of Calcium and Copper per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Low Fat Peanut Flour has 2.7 times more Carbohydrate, 2.1 times more Fiber and 2.4 times more Protein than Brazilnuts.
• While 1 lb of Dried Brazilnuts contains 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.
• 1 pound of Low Fat Peanut Flour provide inadequate amounts of Omega 3