Comparing Nutrients in 14 ounces Roasted Almonds VS Unflavored Wheat-based Formulated with Salt

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Unflavored Wheat-based Formulated with Salt	8%	78%	14%

Macro Nutrients

	Roasted Almonds	Unflavored Wheat-based Formulated with Salt	Recommended Dietary Allowance
Energy	82% 2373kcal	85% 2469kcal	2900kcal per day for Men 19-50 years
Fat	215% 209g	236% 229g	97g per day for Men 19-50 years
Saturated Fat	50.8% 16.2g	108% 34.5g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	418% 6.7g	1.6g per day for Men 19-50 years
Omega 6	302% 51.4g	490% 83.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	64% 83.4g	72.3% 94g	130g per day for Men 19-50 years
Sugars	26.6% 19.3g	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	0.055% 0.04g	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	% 0.04g	NA	g per day for Men 19-50 years
Sucrose	% 19g	NA	g per day for Men 19-50 years
Fiber	114% 43.3g	54.3% 20.6g	38g per day for Men 19-50 years
Protein	149% 83g	98% 55g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Unflavored Wheat-based Formulated with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.5% 0.31mg	99% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	365% 4.75mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	90% 14.4mg	37.2% 5.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.5% 1.27mg	24.6% 1.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.5% 0.54mg	120% 1.56mg	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	54.6% 218μg	141% 564μg	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	0.44% 0.4mg	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	632% 95mg	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

	Roasted Almonds	Unflavored Wheat-based Formulated with Salt	Recommended Dietary Allowance
Calcium	106% 1064mg	10.3% 103mg	1000mg per day for Men 19-50 years
Copper	485% 4.36mg	79.4% 0.71mg	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	185% 15mg	119% 9.53mg	8mg per day for Men 19-50 years
Magnesium	264% 1107mg	55% 230mg	420mg per day for Men 19-50 years
Manganese	385% 8.86mg	1367% 31.4mg	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	267% 1869mg	210% 1472mg	700mg per day for Men 19-50 years
Potassium	83.2% 2830mg	37% 1262mg	3400mg per day for Men 19-50 years
Selenium	14.4% 7.94μg	NA	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	134% 2004mg	1500mg per day for Men 19-50 years
Zinc	119% 13mg	106% 11.7mg	11mg per day for Men 19-50 years
Water	0.26% 9.57g	0.27% 9.92g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Unflavored Wheat-based Formulated with Salt per 14 oz

Compare the macro and micronutrient content in 14 oz of Roasted Almonds versus 14 oz of Unflavored Wheat-based Formulated with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Roasted Almonds vs Unflavored Wheat-based Formulated with Salt:

• 14 ounces of Roasted Almonds have 4 times more Vitamin B2 and 2.4 times more Vitamin B3 than Unflavored Wheat-based Formulated with Salt.
• While 14 oz of Unflavored Wheat-based Formulated with Salt contain 3.9 times more Vitamin B1, 2.9 times more Vitamin B6 and 2.6 times more Vitamin B9 than Dry Roasted Almonds.
• Both Roasted Almonds and Unflavored Wheat-based Formulated with Salt provide similar amounts of Vitamin B5 per 14 ounces.
• Both Dry Roasted Almonds as well as Unflavored Wheat-based Formulated with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Roasted Almonds vs Unflavored Wheat-based Formulated with Salt:

• 14 ounces of Roasted Almonds have 10.3 times more Calcium, 6.1 times more Copper, 1.6 times more Iron, 4.8 times more Magnesium, 1.3 times more Phosphorus and 2.2 times more Potassium than Unflavored Wheat-based Formulated with Salt.
• While 14 oz of Unflavored Wheat-based Formulated with Salt contain 3.5 times more Manganese and 168.3 times more Sodium than Dry Roasted Almonds.
• Both Roasted Almonds and Unflavored Wheat-based Formulated with Salt contain similar levels of Zinc per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Roasted Almonds have 2.1 times more Fiber and 1.5 times more Protein than Unflavored Wheat-based Formulated with Salt.
• While 14 oz of Unflavored Wheat-based Formulated with Salt contain 2.1 times more Saturated Fat, 168.7 times more Omega 3 and 1.6 times more Omega 6 than Dry Roasted Almonds.
• Both Roasted Almonds and Unflavored Wheat-based Formulated with Salt offer comparable quantities of Energy, Fat and Carbohydrate per 14 ounces.
• 14 ounces of Roasted Almonds provide inadequate amounts of Omega 3