Comparing Nutrients in 14 ounces Oil Roasted Almonds VS Unenriched Bleached 15% Protein White (industrial) Wheat Flour

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Unenriched Bleached 15% Protein White (industrial) Wheat Flour	17%	4%	79%

Macro Nutrients

	Oil Roasted Almonds	Unenriched Bleached 15% Protein White (industrial) Wheat Flour	Recommended Dietary Allowance
Energy	83% 2409kcal	49.5% 1437kcal	2900kcal per day for Men 19-50 years
Fat	226% 219g	5.77% 5.6g	97g per day for Men 19-50 years
Saturated Fat	52% 16.7g	3.37% 1.08g	32g per day for Men 19-50 years
Omega 3	0% 0g	4.2% 0.067g	1.6g per day for Men 19-50 years
Omega 6	316% 53.7g	16.2% 2.76g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54% 70g	213% 277g	130g per day for Men 19-50 years
Sugars	25% 18g	5.04% 3.65g	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	0.16% 0.12g	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	% 0.12g	g per day for Men 19-50 years
Sucrose	% 17.4g	% 0.6g	g per day for Men 19-50 years
Fiber	110% 41.7g	25% 9.53g	38g per day for Men 19-50 years
Protein	150% 84.3g	109% 61g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Unenriched Bleached 15% Protein White (industrial) 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	30.4% 0.37mg	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	238% 3.1mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	91% 14.5mg	29.7% 4.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.91mg	34% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36% 0.47mg	13.7% 0.18mg	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	30.8% 123μg	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	687% 103mg	1.32% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Almonds	Unenriched Bleached 15% Protein White (industrial) Wheat Flour	Recommended Dietary Allowance
Calcium	115% 1155mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	421% 3.8mg	86% 0.77mg	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	62.5% 5mg	8mg per day for Men 19-50 years
Magnesium	259% 1087mg	36% 151mg	420mg per day for Men 19-50 years
Manganese	425% 9.76mg	98% 2.26mg	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	72.6% 508mg	700mg per day for Men 19-50 years
Potassium	81.6% 2774mg	14% 476mg	3400mg per day for Men 19-50 years
Selenium	29.6% 16.3μg	203% 112μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	111% 12mg	42% 4.6mg	11mg per day for Men 19-50 years
Water	0.3% 11g	1.38% 51g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Unenriched Bleached 15% Protein White (industrial) Wheat Flour per 14 oz

Compare the macro and micronutrient content in 14 oz of Oil Roasted Almonds versus 14 oz of Unenriched Bleached 15% Protein White (industrial) Wheat Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Oil Roasted Almonds vs Unenriched Bleached 15% Protein White (industrial) Wheat Flour:

• 14 ounces of Oil Roasted Almonds have 10.8 times more Vitamin B2, 3.1 times more Vitamin B3, 2.6 times more Vitamin B6 and 519.4 times more Vitamin E than Unenriched Bleached 15% Protein White (industrial) Wheat Flour.
• While 14 oz of Unenriched Bleached 15% Protein White (industrial) Wheat Flour contain 2.1 times more Vitamin B1 and 1.9 times more Vitamin B5 than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Unenriched Bleached 15% Protein White (industrial) Wheat Flour provide similar amounts of Vitamin B9 per 14 ounces.
• 14 ounces of Unenriched Bleached 15% Protein White (industrial) Wheat Flour have insufficient amounts of Vitamin E
• Both Oil Roasted Almonds as well as Unenriched Bleached 15% Protein White (industrial) Wheat Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Oil Roasted Almonds vs Unenriched Bleached 15% Protein White (industrial) Wheat Flour:

• 14 ounces of Oil Roasted Almonds have 17.1 times more Calcium, 4.9 times more Copper, 2.9 times more Iron, 7.2 times more Magnesium, 4.3 times more Manganese, 3.6 times more Phosphorus, 5.8 times more Potassium and 2.6 times more Zinc than Unenriched Bleached 15% Protein White (industrial) Wheat Flour.
• While 14 oz of Unenriched Bleached 15% Protein White (industrial) Wheat Flour contain 6.9 times more Selenium than Oil Roasted Almonds.
• 14 ounces of Unenriched Bleached 15% Protein White (industrial) Wheat Flour lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Oil Roasted Almonds have 1.7 times more Energy, 39.1 times more Fat, 15.5 times more Saturated Fat, 19.5 times more Omega 6, 4.9 times more Sugars, 4.4 times more Fiber and 1.4 times more Protein than Unenriched Bleached 15% Protein White (industrial) Wheat Flour.
• While 14 oz of Unenriched Bleached 15% Protein White (industrial) Wheat Flour contain 4 times more Carbohydrate than Oil Roasted Almonds.
• Both Oil Roasted Almonds as well as Unenriched Bleached 15% Protein White (industrial) Wheat Flour provide inadequate amounts of Omega 3 in 14 ounces.