Comparing Nutrients in 14 ounces Almonds VS Enriched Bleached 9% Protein White Wheat Flour

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Enriched Bleached 9% Protein White Wheat Flour	10%	4%	86%

Macro Nutrients

	Almonds	Enriched Bleached 9% Protein White Wheat Flour	Recommended Dietary Allowance
Energy	79.2% 2298kcal	50.2% 1457kcal	2900kcal per day for Men 19-50 years
Fat	204% 198g	5.85% 5.68g	97g per day for Men 19-50 years
Saturated Fat	47% 15g	4.2% 1.35g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	4.2% 0.067g	1.6g per day for Men 19-50 years
Omega 6	288% 49g	13.7% 2.32g	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	236% 307g	130g per day for Men 19-50 years
Sugars	24% 17.3g	2.96% 2.14g	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	0.16% 0.12g	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	% 0.12g	g per day for Men 19-50 years
Sucrose	% 15.7g	% 1.03g	g per day for Men 19-50 years
Fiber	131% 49.6g	NA	38g per day for Men 19-50 years
Protein	150% 84g	63% 35.3g	56g per day for Men 19-50 years

Vitamins

	Almonds	Enriched Bleached 9% Protein White 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	243% 2.92mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	347% 4.5mg	136% 1.77mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89.7% 14.4mg	148% 23.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.4% 1.87mg	15% 0.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	11.3% 0.15mg	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	169% 675μg	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	1.32% 0.2mg	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 Bleached 9% Protein White Wheat Flour	Recommended Dietary Allowance
Calcium	107% 1068mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	455% 4.1mg	72.8% 0.65mg	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	184% 14.7mg	251% 20mg	8mg per day for Men 19-50 years
Magnesium	255% 1072mg	19% 79.4mg	420mg per day for Men 19-50 years
Manganese	376% 8.65mg	108% 2.5mg	2.3mg per day for Men 19-50 years
Molybdenum	400% 180μg	NA	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	48% 337mg	700mg per day for Men 19-50 years
Potassium	85.6% 2909mg	15.3% 520mg	3400mg per day for Men 19-50 years
Selenium	29.6% 16.3μg	82.3% 45.2μg	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	34% 3.73mg	11mg per day for Men 19-50 years
Water	0.47% 17.5g	1.27% 47g	3700g per day for Men 19-50 years

Nutrient Comparison: Almonds VS Enriched Bleached 9% Protein White Wheat Flour per 14 oz

Compare the macro and micronutrient content in 14 oz of Almonds versus 14 oz of Enriched Bleached 9% Protein White Wheat Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Almonds vs Enriched Bleached 9% Protein White Wheat Flour:

• 14 ounces of Almonds have 2.6 times more Vitamin B2, 2.5 times more Vitamin B5, 3.7 times more Vitamin B6 and 512.6 times more Vitamin E than Enriched Bleached 9% Protein White Wheat Flour.
• While 14 oz of Enriched Bleached 9% Protein White (industrial) Wheat Flour contain 3.6 times more Vitamin B1, 1.6 times more Vitamin B3 and 3.9 times more Vitamin B9 than Almonds.
• 14 ounces of Enriched Bleached 9% Protein White Wheat Flour have insufficient amounts of Vitamin E
• Both Almonds as well as Enriched Bleached 9% Protein White (industrial) 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 Bleached 9% Protein White Wheat Flour:

• 14 ounces of Almonds have 13.5 times more Calcium, 6.2 times more Copper, 13.5 times more Magnesium, 3.5 times more Manganese, 5.7 times more Phosphorus, 5.6 times more Potassium and 3.3 times more Zinc than Enriched Bleached 9% Protein White Wheat Flour.
• While 14 oz of Enriched Bleached 9% Protein White (industrial) Wheat Flour contain 1.4 times more Iron and 2.8 times more Selenium than Almonds.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Almonds have 1.6 times more Energy, 34.9 times more Fat, 11.2 times more Saturated Fat, 21.1 times more Omega 6, 8.1 times more Sugars and 2.4 times more Protein than Enriched Bleached 9% Protein White Wheat Flour.
• While 14 oz of Enriched Bleached 9% Protein White (industrial) Wheat Flour contain 3.6 times more Carbohydrate than Almonds.
• Both Almonds as well as Enriched Bleached 9% Protein White (industrial) Wheat Flour provide inadequate amounts of Omega 3 in 14 ounces.