Comparing Nutrients in 300 calories Blanched Almonds VS Defatted Peanut Flour

Weight per 300 calories

• Blanched Almonds: 50.8g
• Defatted Peanut Flour: 92g

Blanched Almonds have 1.8 times more energy per 100g than Defatted Peanut Flour. It has very high energy density when compared to other foods. Defatted Peanut Flour having high energy density.

Discover which food has more nutrients per 300 calories - Blanched Almonds or Defatted Peanut Flour?

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Defatted Peanut Flour	59%	1%	40%

Macro Nutrients

	Blanched Almonds	Defatted Peanut Flour	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27.5% 26.7g	0.52% 0.5g	97g per day for Men 19-50 years
Saturated Fat	6.3% 2g	0.18% 0.058g	32g per day for Men 19-50 years
Omega 3	0.13% 0.002g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	37% 6.3g	0.77% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.3% 9.5g	24.5% 32g	130g per day for Men 19-50 years
Sugars	3.25% 2.35g	10.4% 7.54g	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% 0g	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	% 0.015g	NA	g per day for Men 19-50 years
Sucrose	% 2.27g	NA	g per day for Men 19-50 years
Fiber	13.2% 5.03g	38% 14.5g	38g per day for Men 19-50 years
Protein	19.4% 11g	85.5% 48g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Defatted 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	8.1% 0.097mg	53.5% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.36mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.78mg	155% 24.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.2% 0.16mg	50.3% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.5% 0.058mg	35.6% 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	6.23% 25μg	57% 228μg	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	80.5% 12mg	0.31% 0.046mg	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

	Blanched Almonds	Defatted Peanut Flour	Recommended Dietary Allowance
Calcium	12% 120mg	13% 128mg	1000mg per day for Men 19-50 years
Copper	58% 0.52mg	183% 1.65mg	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	21% 1.67mg	24% 1.93mg	8mg per day for Men 19-50 years
Magnesium	32.4% 136mg	81% 339mg	420mg per day for Men 19-50 years
Manganese	40.6% 0.93mg	195% 4.5mg	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	35% 245mg	100% 697mg	700mg per day for Men 19-50 years
Potassium	9.86% 335mg	35% 1183mg	3400mg per day for Men 19-50 years
Selenium	2.96% 1.63μg	12% 6.5μg	55μg per day for Men 19-50 years
Sodium	0.64% 9.66mg	11% 165mg	1500mg per day for Men 19-50 years
Zinc	13.7% 1.5mg	42.5% 4.68mg	11mg per day for Men 19-50 years
Water	0.062% 2.3g	0.19% 7.16g	3700g per day for Men 19-50 years

Blanched Almonds VS Defatted Peanut Flour Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Blanched Almonds or Defatted Peanut Flour?

Lets compare vitamin content per 300 calories of Blanched Almonds vs Defatted Peanut Flour:

• 300 calories of Blanched Almonds have 263.3 times more Vitamin E than Defatted Peanut Flour.
• While 300 kcal of Defatted Peanut Flour contain 6.6 times more Vitamin B1, 13.9 times more Vitamin B3, 15.7 times more Vitamin B5, 7.9 times more Vitamin B6 and 9.1 times more Vitamin B9 than Blanched Almonds.
• Both Blanched Almonds and Defatted Peanut Flour provide similar amounts of Vitamin B2 per 300 calories.
• 300 calories of Blanched Almonds have insufficient amounts of Vitamin B5 and Vitamin B6
• 300 calories of Defatted Peanut Flour have insufficient amounts of Vitamin E
• Both Blanched Almonds as well as Defatted Peanut Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Blanched Almonds vs Defatted Peanut Flour:

• 300 kcal of Defatted Peanut Flour contain 3.2 times more Copper, 2.5 times more Magnesium, 4.8 times more Manganese, 2.9 times more Phosphorus, 3.5 times more Potassium, 4 times more Selenium, 17.1 times more Sodium and 3.1 times more Zinc than Blanched Almonds.
• Both Blanched Almonds and Defatted Peanut Flour contain similar levels of Calcium and Iron per 300 calories.
• 300 calories of Blanched Almonds lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Blanched Almonds have 52.9 times more Fat, 34.8 times more Saturated Fat and 47.9 times more Omega 6 than Defatted Peanut Flour.
• While 300 kcal of Defatted Peanut Flour contain 3.4 times more Carbohydrate, 3.2 times more Sugars, 2.9 times more Fiber and 4.4 times more Protein than Blanched Almonds.
• Both Blanched Almonds and Defatted Peanut Flour offer comparable quantities of Energy per 300 calories.
• 300 calories of Defatted Peanut Flour provide inadequate amounts of Omega 6
• Both Blanched Almonds as well as Defatted Peanut Flour provide inadequate amounts of Omega 3 in 300 calories.