Comparing Nutrients in 14 ounces Almonds VS Enriched Wheat Flour

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Enriched Wheat Flour	12%	2%	86%

Macro Nutrients

	Almonds	Enriched Wheat Flour	Recommended Dietary Allowance
Energy	79.2% 2298kcal	50% 1445kcal	2900kcal per day for Men 19-50 years
Fat	204% 198g	4% 3.9g	97g per day for Men 19-50 years
Saturated Fat	47% 15g	1.92% 0.62g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	5.46% 0.087g	1.6g per day for Men 19-50 years
Omega 6	288% 49g	9.13% 1.55g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65.8% 85.5g	233% 303g	130g per day for Men 19-50 years
Sugars	24% 17.3g	1.48% 1.07g	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	0.6% 0.44g	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	% 0.67g	NA	g per day for Men 19-50 years
Sucrose	% 15.7g	NA	g per day for Men 19-50 years
Fiber	131% 49.6g	28.2% 10.7g	38g per day for Men 19-50 years
Protein	150% 84g	73.2% 41g	56g per day for Men 19-50 years

Vitamins

	Almonds	Enriched Wheat Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68% 0.81mg	260% 3.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	347% 4.5mg	151% 1.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89.7% 14.4mg	146% 23.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.4% 1.87mg	34.8% 1.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	13.4% 0.17mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	754% 226μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	43.7% 175μg	182% 726μg	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	678% 102mg	6.1% 0.91mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Enriched Wheat Flour	Recommended Dietary Allowance
Calcium	107% 1068mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	455% 4.1mg	63.5% 0.57mg	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	184% 14.7mg	230% 18.4mg	8mg per day for Men 19-50 years
Magnesium	255% 1072mg	20.8% 87.3mg	420mg per day for Men 19-50 years
Manganese	376% 8.65mg	118% 2.7mg	2.3mg per day for Men 19-50 years
Molybdenum	400% 180μg	244% 110μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	273% 1909mg	61.2% 429mg	700mg per day for Men 19-50 years
Potassium	85.6% 2909mg	12.5% 425mg	3400mg per day for Men 19-50 years
Selenium	29.6% 16.3μg	245% 135μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	113% 12.4mg	25.3% 2.78mg	11mg per day for Men 19-50 years
Water	0.47% 17.5g	1.28% 47.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Almonds VS Enriched Wheat Flour per 14 oz

Compare the macro and micronutrient content in 14 oz of Almonds versus 14 oz of Enriched Wheat Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Almonds vs Enriched Wheat Flour:

• 14 ounces of Almonds have 2.3 times more Vitamin B2, 3.1 times more Vitamin B6 and 111.4 times more Vitamin E than Enriched Wheat Flour.
• While 14 oz of Unbleached Enriched All-purpose White Wheat Flour contain 3.8 times more Vitamin B1, 1.6 times more Vitamin B3 and 4.2 times more Vitamin B9 than Almonds.
• Both Almonds and Enriched Wheat Flour provide similar amounts of Vitamin B5 per 14 ounces.
• 14 ounces of Enriched Wheat Flour have insufficient amounts of Vitamin E
• Both Almonds as well as Unbleached Enriched All-purpose White Wheat Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Almonds vs Enriched Wheat Flour:

• 14 ounces of Almonds have 17.9 times more Calcium, 7.2 times more Copper, 12.3 times more Magnesium, 3.2 times more Manganese, 1.6 times more Molybdenum, 4.5 times more Phosphorus, 6.9 times more Potassium and 4.5 times more Zinc than Enriched Wheat Flour.
• While 14 oz of Unbleached Enriched All-purpose White Wheat Flour contain 1.3 times more Iron and 8.3 times more Selenium than Almonds.
• 14 ounces of Enriched Wheat Flour lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Almonds have 1.6 times more Energy, 50.9 times more Fat, 24.5 times more Saturated Fat, 31.5 times more Omega 6, 16.1 times more Sugars, 4.6 times more Fiber and 2 times more Protein than Enriched Wheat Flour.
• While 14 oz of Unbleached Enriched All-purpose White Wheat Flour contain 3.5 times more Carbohydrate than Almonds.
• Both Almonds as well as Unbleached Enriched All-purpose White Wheat Flour provide inadequate amounts of Omega 3 in 14 ounces.