Comparing Nutrients in 14 ounces Roasted Almonds VS Whole Triticale Flour

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Whole Triticale Flour	15%	5%	80%

Macro Nutrients

	Roasted Almonds	Whole Triticale Flour	Recommended Dietary Allowance
Energy	82% 2373kcal	46.3% 1341kcal	2900kcal per day for Men 19-50 years
Fat	215% 209g	7.4% 7.2g	97g per day for Men 19-50 years
Saturated Fat	50.8% 16.2g	3.94% 1.26g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	302% 51.4g	17.3% 2.94g	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	223% 290g	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	152% 58g	38g per day for Men 19-50 years
Protein	149% 83g	93% 52.3g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Whole Triticale Flour	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	125% 1.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	365% 4.75mg	40.3% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	90% 14.4mg	71% 11.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.5% 1.27mg	172% 8.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.5% 0.54mg	123% 1.6mg	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	73.4% 294μg	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	632% 95mg	24% 3.57mg	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	Whole Triticale Flour	Recommended Dietary Allowance
Calcium	106% 1064mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	485% 4.36mg	247% 2.2mg	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	128% 10.3mg	8mg per day for Men 19-50 years
Magnesium	264% 1107mg	145% 607mg	420mg per day for Men 19-50 years
Manganese	385% 8.86mg	722% 16.6mg	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	182% 1274mg	700mg per day for Men 19-50 years
Potassium	83.2% 2830mg	54.4% 1850mg	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	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	119% 13mg	96% 10.6mg	11mg per day for Men 19-50 years
Water	0.26% 9.57g	1.07% 39.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Roasted Almonds vs Whole Triticale Flour:

• Dry Roasted Almonds have 9.1 times more Vitamin B2, 1.3 times more Vitamin B3 and 26.6 times more Vitamin E than Whole-grain Triticale Flour.
• While Whole-grain Triticale Flour contains 4.9 times more Vitamin B1, 6.8 times more Vitamin B5, 3 times more Vitamin B6 and 1.3 times more Vitamin B9 than Dry Roasted Almonds.
• Both Dry Roasted Almonds as well as Whole-grain Triticale Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Roasted Almonds vs Whole Triticale Flour:

• Dry Roasted Almonds have 7.7 times more Calcium, 2 times more Copper, 1.4 times more Iron, 1.8 times more Magnesium, 1.5 times more Phosphorus, 1.5 times more Potassium and 1.2 times more Zinc than Whole-grain Triticale Flour.
• While Whole-grain Triticale Flour contains 1.9 times more Manganese than Dry Roasted Almonds.

Comparison of macro-nutrients per 14 ounces:

• Dry Roasted Almonds have 1.8 times more Energy, 29 times more Fat, 12.9 times more Saturated Fat, 17.5 times more Omega 6 and 1.6 times more Protein than Whole-grain Triticale Flour.
• While Whole-grain Triticale Flour contains 5.3 times more Omega 3, 3.5 times more Carbohydrate and 1.3 times more Fiber than Dry Roasted Almonds.
• Both Dry Roasted Almonds as well as Whole-grain Triticale Flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.