Comparing Nutrients in 14 ounces Wheat Flour VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Wheat Flour	12%	2%	86%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Wheat Flour	Roasted Almonds	Recommended Dietary Allowance
Energy	50% 1445kcal	82% 2373kcal	2900kcal per day for Men 19-50 years
Fat	4% 3.9g	215% 209g	97g per day for Men 19-50 years
Saturated Fat	1.92% 0.62g	50.8% 16.2g	32g per day for Men 19-50 years
Omega 3	5.46% 0.087g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	9.13% 1.55g	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	233% 303g	64% 83.4g	130g per day for Men 19-50 years
Sugars	1.48% 1.07g	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	28.2% 10.7g	114% 43.3g	38g per day for Men 19-50 years
Protein	73.2% 41g	149% 83g	56g per day for Men 19-50 years

Vitamins

	Wheat Flour	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	39.7% 0.48mg	25.5% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	365% 4.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.96mg	90% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.8% 1.74mg	25.5% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.4% 0.17mg	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	25.8% 103μg	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	1.6% 0.24mg	632% 95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.99% 1.2μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Wheat Flour	Roasted Almonds	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	106% 1064mg	1000mg per day for Men 19-50 years
Copper	63.5% 0.57mg	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	58% 4.64mg	185% 15mg	8mg per day for Men 19-50 years
Magnesium	20.8% 87.3mg	264% 1107mg	420mg per day for Men 19-50 years
Manganese	118% 2.7mg	385% 8.86mg	2.3mg per day for Men 19-50 years
Molybdenum	376% 169μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	61.2% 429mg	267% 1869mg	700mg per day for Men 19-50 years
Potassium	12.5% 425mg	83.2% 2830mg	3400mg per day for Men 19-50 years
Selenium	245% 135μg	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	25.3% 2.78mg	119% 13mg	11mg per day for Men 19-50 years
Water	1.28% 47.3g	0.26% 9.57g	3700g per day for Men 19-50 years

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

• Unenriched All-purpose White Wheat Flour has 1.6 times more Vitamin B1 and 1.4 times more Vitamin B5 than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 29.9 times more Vitamin B2, 2.9 times more Vitamin B3, 3.1 times more Vitamin B6, 2.1 times more Vitamin B9 and 398.3 times more Vitamin E than Unenriched All-purpose White Wheat Flour.
• Both Unenriched All-purpose White Wheat Flour as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 14 oz.

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

• Unenriched All-purpose White Wheat Flour has 17 times more Selenium than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 17.9 times more Calcium, 7.6 times more Copper, 3.2 times more Iron, 12.7 times more Magnesium, 3.3 times more Manganese, 4.4 times more Phosphorus, 6.7 times more Potassium and 4.7 times more Zinc than Unenriched All-purpose White Wheat Flour.

Comparison of macro-nutrients per 14 ounces:

• Unenriched All-purpose White Wheat Flour has 2.2 times more Omega 3 and 3.6 times more Carbohydrate than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.6 times more Energy, 53.6 times more Fat, 26.4 times more Saturated Fat, 33.1 times more Omega 6, 18 times more Sugars, 4 times more Fiber and 2 times more Protein than Unenriched All-purpose White Wheat Flour.
• Both Unenriched All-purpose White Wheat Flour as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.