Comparing Nutrients in 14 ounces Durum Wheat VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Durum Wheat	15%	6%	79%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Durum Wheat	Roasted Almonds	Recommended Dietary Allowance
Energy	46.4% 1345kcal	82% 2373kcal	2900kcal per day for Men 19-50 years
Fat	10% 9.8g	215% 209g	97g per day for Men 19-50 years
Saturated Fat	5.63% 1.8g	50.8% 16.2g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	21.7% 3.7g	302% 51.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	217% 282g	64% 83.4g	130g per day for Men 19-50 years
Sugars	NA	26.6% 19.3g	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	NA	0.055% 0.04g	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	NA	% 0.04g	g per day for Men 19-50 years
Sucrose	NA	% 19g	g per day for Men 19-50 years
Fiber	NA	114% 43.3g	38g per day for Men 19-50 years
Protein	97% 54.3g	149% 83g	56g per day for Men 19-50 years

Vitamins

	Durum Wheat	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	139% 1.66mg	25.5% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	365% 4.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	167% 26.7mg	90% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	74.2% 3.7mg	25.5% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	128% 1.66mg	41.5% 0.54mg	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	42.7% 171μg	54.6% 218μg	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	NA	632% 95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Durum Wheat	Roasted Almonds	Recommended Dietary Allowance
Calcium	13.5% 135mg	106% 1064mg	1000mg per day for Men 19-50 years
Copper	244% 2.2mg	485% 4.36mg	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	175% 14mg	185% 15mg	8mg per day for Men 19-50 years
Magnesium	136% 572mg	264% 1107mg	420mg per day for Men 19-50 years
Manganese	520% 12mg	385% 8.86mg	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	288% 2016mg	267% 1869mg	700mg per day for Men 19-50 years
Potassium	50.3% 1711mg	83.2% 2830mg	3400mg per day for Men 19-50 years
Selenium	645% 355μg	14.4% 7.94μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	150% 16.5mg	119% 13mg	11mg per day for Men 19-50 years
Water	1.17% 43.4g	0.26% 9.57g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Durum Wheat vs Roasted Almonds:

• Durum Wheat has 5.4 times more Vitamin B1, 1.9 times more Vitamin B3, 2.9 times more Vitamin B5 and 3.1 times more Vitamin B6 than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 9.9 times more Vitamin B2 and 1.3 times more Vitamin B9 than Durum Wheat.
• Both Durum Wheat as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Durum Wheat vs Roasted Almonds:

• Durum Wheat has 1.3 times more Manganese, 44.7 times more Selenium and 1.3 times more Zinc than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 7.9 times more Calcium, 2 times more Copper, 1.9 times more Magnesium and 1.7 times more Potassium than Durum Wheat.
• Both Durum Wheat and Dry Roasted Almonds have similar amounts of Iron and Phosphorus per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Durum Wheat has 4.8 times more Omega 3 and 3.4 times more Carbohydrate than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.8 times more Energy, 21.3 times more Fat, 9 times more Saturated Fat, 13.9 times more Omega 6 and 1.5 times more Protein than Durum Wheat.
• Both Durum Wheat as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.