Comparing Nutrients in 14 ounces Blanched Almonds VS Wheat Germ

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Wheat Germ	24%	23%	53%

Macro Nutrients

	Blanched Almonds	Wheat Germ	Recommended Dietary Allowance
Energy	80.7% 2342kcal	49.3% 1429kcal	2900kcal per day for Men 19-50 years
Fat	215% 208g	39.8% 38.6g	97g per day for Men 19-50 years
Saturated Fat	49% 15.7g	20.7% 6.6g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	179% 2.87g	1.6g per day for Men 19-50 years
Omega 6	289% 49g	123% 21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57% 74g	158% 206g	130g per day for Men 19-50 years
Sugars	25.3% 18.4g	NA	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	% 0.12g	NA	g per day for Men 19-50 years
Sucrose	% 17.7g	NA	g per day for Men 19-50 years
Fiber	103% 39.3g	138% 52.4g	38g per day for Men 19-50 years
Protein	152% 85g	164% 92g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Wheat Germ	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63% 0.76mg	622% 7.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	217% 2.82mg	152% 2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87% 14mg	169% 27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	179% 8.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.46mg	397% 5.16mg	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	48.6% 194μg	279% 1115μg	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	628% 94mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Wheat Germ	Recommended Dietary Allowance
Calcium	94% 937mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	453% 4.08mg	351% 3.16mg	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	163% 13mg	311% 25mg	8mg per day for Men 19-50 years
Magnesium	253% 1064mg	226% 949mg	420mg per day for Men 19-50 years
Manganese	317% 7.3mg	2295% 52.8mg	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	273% 1909mg	477% 3342mg	700mg per day for Men 19-50 years
Potassium	77% 2616mg	104% 3540mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	572% 314μg	55μg per day for Men 19-50 years
Sodium	5.03% 75.4mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	107% 11.8mg	443% 48.8mg	11mg per day for Men 19-50 years
Water	0.48% 18g	1.2% 44g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Blanched Almonds vs Wheat Germ:

• Blanched Almonds have 1.4 times more Vitamin B2 than Crude Wheat Germ.
• While Crude Wheat Germ contains 9.9 times more Vitamin B1, 1.9 times more Vitamin B3, 7.2 times more Vitamin B5, 11.3 times more Vitamin B6 and 5.7 times more Vitamin B9 than Blanched Almonds.
• Both Blanched Almonds as well as Crude Wheat Germ have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Blanched Almonds vs Wheat Germ:

• Blanched Almonds have 6.1 times more Calcium, 1.3 times more Copper and 1.6 times more Sodium than Crude Wheat Germ.
• While Crude Wheat Germ contains 1.9 times more Iron, 7.2 times more Manganese, 1.8 times more Phosphorus, 1.4 times more Potassium, 24.8 times more Selenium and 4.1 times more Zinc than Blanched Almonds.
• Both Blanched Almonds and Crude Wheat Germ have similar amounts of Magnesium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Blanched Almonds have 1.6 times more Energy, 5.4 times more Fat, 2.4 times more Saturated Fat and 2.3 times more Omega 6 than Crude Wheat Germ.
• While Crude Wheat Germ contains 180.8 times more Omega 3, 2.8 times more Carbohydrate and 1.3 times more Fiber than Blanched Almonds.
• Both Blanched Almonds and Crude Wheat Germ have similar amounts of Protein per 14 oz.
• Both Blanched Almonds as well as Crude Wheat Germ have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.