Comparing Nutrients in 5 ounces Defatted Peanut Flour VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Defatted Peanut Flour	59%	1%	40%
Broccoli	27%	8%	65%

Macro Nutrients

	Defatted Peanut Flour	Broccoli	Recommended Dietary Allowance
Energy	16% 464kcal	1.66% 48kcal	2900kcal per day for Men 19-50 years
Fat	0.8% 0.78g	0.54% 0.52g	97g per day for Men 19-50 years
Saturated Fat	0.28% 0.089g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	0% 0g	5.6% 0.089g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	0.41% 0.069g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	38% 49g	7.24% 9.4g	130g per day for Men 19-50 years
Sugars	16% 11.7g	3.32% 2.4g	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	1.33% 0.96g	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	% 0.69g	g per day for Men 19-50 years
Sucrose	NA	% 0.14g	g per day for Men 19-50 years
Fiber	59% 22.4g	9.7% 3.7g	38g per day for Men 19-50 years
Protein	132% 74g	7.14% 4g	56g per day for Men 19-50 years

Vitamins

	Defatted Peanut Flour	Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.9% 44μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	82.7% 0.99mg	8.4% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	52.3% 0.68mg	12.8% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	239% 38.3mg	5.66% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	77.7% 3.9mg	16.2% 0.81mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	55% 0.71mg	19% 0.25mg	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	88% 352μg	22.3% 89.3μg	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	140% 126mg	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	0.47% 0.071mg	7.37% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	120% 144μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Defatted Peanut Flour	Broccoli	Recommended Dietary Allowance
Calcium	20% 198mg	6.66% 66.6mg	1000mg per day for Men 19-50 years
Copper	283% 2.55mg	7.7% 0.069mg	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	37.2% 2.98mg	13% 1.03mg	8mg per day for Men 19-50 years
Magnesium	125% 524mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	302% 6.95mg	13% 0.3mg	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	154% 1077mg	13.4% 94mg	700mg per day for Men 19-50 years
Potassium	53.8% 1829mg	13% 448mg	3400mg per day for Men 19-50 years
Selenium	18.3% 10μg	6.44% 3.54μg	55μg per day for Men 19-50 years
Sodium	17% 255mg	3.1% 46.8mg	1500mg per day for Men 19-50 years
Zinc	65.7% 7.23mg	5.3% 0.58mg	11mg per day for Men 19-50 years
Water	0.3% 11g	3.42% 127g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Defatted Peanut Flour vs Broccoli:

• Defatted Peanut Flour has 9.9 times more Vitamin B1, 4.1 times more Vitamin B2, 42.3 times more Vitamin B3, 4.8 times more Vitamin B5, 2.9 times more Vitamin B6 and 3.9 times more Vitamin B9 than Raw Broccoli.
• While Raw Broccoli contains more Vitamin A, more Vitamin C, 15.6 times more Vitamin E and more Vitamin K than Defatted Peanut Flour .
• Both Defatted Peanut Flour as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Defatted Peanut Flour vs Broccoli:

• Defatted Peanut Flour has 3 times more Calcium, 36.7 times more Copper, 2.9 times more Iron, 17.6 times more Magnesium, 23.3 times more Manganese, 11.5 times more Phosphorus, 4.1 times more Potassium, 2.8 times more Selenium, 5.5 times more Sodium and 12.4 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 11.4 times more Water than Defatted Peanut Flour .

Comparison of macro-nutrients per 5 ounces:

• Defatted Peanut Flour has 9.6 times more Energy, 5.2 times more Carbohydrate, 4.8 times more Sugars, 6.1 times more Fiber and 18.5 times more Protein than Raw Broccoli.
• While Raw Broccoli contains more Omega 3 than Defatted Peanut Flour .
• Both Defatted Peanut Flour as well as Raw Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.