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

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Unflavored Wheat-based Formulated with Salt	8%	78%	14%

Macro Nutrients

	Oil Roasted Almonds	Unflavored Wheat-based Formulated with Salt	Recommended Dietary Allowance
Energy	83% 2409kcal	85% 2469kcal	2900kcal per day for Men 19-50 years
Fat	226% 219g	236% 229g	97g per day for Men 19-50 years
Saturated Fat	52% 16.7g	108% 34.5g	32g per day for Men 19-50 years
Omega 3	0% 0g	418% 6.7g	1.6g per day for Men 19-50 years
Omega 6	316% 53.7g	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	54% 70g	72.3% 94g	130g per day for Men 19-50 years
Sugars	25% 18g	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	% 0.16g	NA	g per day for Men 19-50 years
Sucrose	% 17.4g	NA	g per day for Men 19-50 years
Fiber	110% 41.7g	54.3% 20.6g	38g per day for Men 19-50 years
Protein	150% 84.3g	98% 55g	56g per day for Men 19-50 years

Vitamins

	Oil 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	30.4% 0.37mg	99% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	238% 3.1mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	91% 14.5mg	37.2% 5.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.91mg	24.6% 1.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36% 0.47mg	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	26.8% 107μg	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	687% 103mg	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

	Oil Roasted Almonds	Unflavored Wheat-based Formulated with Salt	Recommended Dietary Allowance
Calcium	115% 1155mg	10.3% 103mg	1000mg per day for Men 19-50 years
Copper	421% 3.8mg	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	183% 14.6mg	119% 9.53mg	8mg per day for Men 19-50 years
Magnesium	259% 1087mg	55% 230mg	420mg per day for Men 19-50 years
Manganese	425% 9.76mg	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	264% 1850mg	210% 1472mg	700mg per day for Men 19-50 years
Potassium	81.6% 2774mg	37% 1262mg	3400mg per day for Men 19-50 years
Selenium	29.6% 16.3μg	NA	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	134% 2004mg	1500mg per day for Men 19-50 years
Zinc	111% 12mg	106% 11.7mg	11mg per day for Men 19-50 years
Water	0.3% 11g	0.27% 9.92g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 14 oz of Oil 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 Oil Roasted Almonds vs Unflavored Wheat-based Formulated with Salt:

• 14 ounces of Oil Roasted Almonds have 2.6 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 3.3 times more Vitamin B1, 1.4 times more Vitamin B5, 3.3 times more Vitamin B6 and 5.3 times more Vitamin B9 than Oil Roasted Almonds.
• Both Oil 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 Oil Roasted Almonds vs Unflavored Wheat-based Formulated with Salt:

• 14 ounces of Oil Roasted Almonds have 11.2 times more Calcium, 5.3 times more Copper, 1.5 times more Iron, 4.7 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 3.2 times more Manganese and 505 times more Sodium than Oil Roasted Almonds.
• Both Oil 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 Oil Roasted Almonds have 2 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, more Omega 3, 1.6 times more Omega 6 and 1.3 times more Carbohydrate than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Unflavored Wheat-based Formulated with Salt offer comparable quantities of Energy and Fat per 14 ounces.
• 14 ounces of Oil Roasted Almonds provide inadequate amounts of Omega 3