Comparing Nutrients in 14 ounces Almonds VS Whole Soft Wheat Flour

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Whole Soft Wheat Flour	11%	5%	84%

Macro Nutrients

	Almonds	Whole Soft Wheat Flour	Recommended Dietary Allowance
Energy	79.2% 2298kcal	45.4% 1318kcal	2900kcal per day for Men 19-50 years
Fat	204% 198g	7.98% 7.74g	97g per day for Men 19-50 years
Saturated Fat	47% 15g	5.33% 1.7g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	NA	1.6g per day for Men 19-50 years
Omega 6	288% 49g	NA	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	227% 296g	130g per day for Men 19-50 years
Sugars	24% 17.3g	5.6% 4.05g	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	137% 52g	38g per day for Men 19-50 years
Protein	150% 84g	68% 38g	56g per day for Men 19-50 years

Vitamins

	Almonds	Whole Soft 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	98% 1.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	347% 4.5mg	57.4% 0.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89.7% 14.4mg	133% 21.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.4% 1.87mg	80% 4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	58.3% 0.76mg	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	27.8% 111μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	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	14% 2.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	6.3% 7.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Whole Soft Wheat Flour	Recommended Dietary Allowance
Calcium	107% 1068mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	455% 4.1mg	209% 1.9mg	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	184% 14.7mg	184% 14.7mg	8mg per day for Men 19-50 years
Magnesium	255% 1072mg	111% 464mg	420mg per day for Men 19-50 years
Manganese	376% 8.65mg	587% 13.5mg	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	183% 1282mg	700mg per day for Men 19-50 years
Potassium	85.6% 2909mg	46% 1564mg	3400mg per day for Men 19-50 years
Selenium	29.6% 16.3μg	92% 50.4μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	113% 12.4mg	107% 11.7mg	11mg per day for Men 19-50 years
Water	0.47% 17.5g	1.33% 49.3g	3700g per day for Men 19-50 years

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

• Almonds have 6.1 times more Vitamin B2, 1.6 times more Vitamin B9 and 48.4 times more Vitamin E than Soft Wheat Whole Grain Flour.
• While Soft Wheat Whole Grain Flour contains 1.4 times more Vitamin B1, 1.5 times more Vitamin B3, 2.1 times more Vitamin B5, 1.4 times more Vitamin B6 and more Vitamin K than Almonds.
• Both Almonds as well as Soft Wheat Whole Grain Flour have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Almonds vs Whole Soft Wheat Flour:

• Almonds have 8.2 times more Calcium, 2.2 times more Copper, 2.3 times more Magnesium, 1.5 times more Phosphorus and 1.9 times more Potassium than Soft Wheat Whole Grain Flour.
• While Soft Wheat Whole Grain Flour contains 1.6 times more Manganese and 3.1 times more Selenium than Almonds.
• Both Almonds and Soft Wheat Whole Grain Flour have similar amounts of Iron and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Almonds have 1.7 times more Energy, 25.6 times more Fat, 8.8 times more Saturated Fat, 4.3 times more Sugars and 2.2 times more Protein than Soft Wheat Whole Grain Flour.
• While Soft Wheat Whole Grain Flour contains 3.5 times more Carbohydrate than Almonds.
• Both Almonds and Soft Wheat Whole Grain Flour have similar amounts of Fiber per 14 oz.
• Both Almonds as well as Soft Wheat Whole Grain Flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.