Comparing Nutrients in 14 ounces Enriched White Wheat Flour for Cake VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Enriched White Wheat Flour for Cake	9%	2%	89%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Enriched White Wheat Flour for Cake	Roasted Almonds	Recommended Dietary Allowance
Energy	49.5% 1437kcal	82% 2373kcal	2900kcal per day for Men 19-50 years
Fat	3.5% 3.4g	215% 209g	97g per day for Men 19-50 years
Saturated Fat	1.58% 0.5g	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	8.33% 1.4g	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	238% 310g	64% 83.4g	130g per day for Men 19-50 years
Sugars	1.7% 1.23g	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	17.8% 6.75g	114% 43.3g	38g per day for Men 19-50 years
Protein	58% 32.5g	149% 83g	56g per day for Men 19-50 years

Vitamins

	Enriched White Wheat Flour for Cake	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	295% 3.54mg	25.5% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	131% 1.7mg	365% 4.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	168% 27mg	90% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.4% 1.8mg	25.5% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	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	185% 738μg	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	0.53% 0.079mg	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

	Enriched White Wheat Flour for Cake	Roasted Almonds	Recommended Dietary Allowance
Calcium	5.56% 55.6mg	106% 1064mg	1000mg per day for Men 19-50 years
Copper	61.3% 0.55mg	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	363% 29mg	185% 15mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	264% 1107mg	420mg per day for Men 19-50 years
Manganese	109% 2.5mg	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	48% 337mg	267% 1869mg	700mg per day for Men 19-50 years
Potassium	12.3% 417mg	83.2% 2830mg	3400mg per day for Men 19-50 years
Selenium	35.4% 19.4μg	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	22.4% 2.46mg	119% 13mg	11mg per day for Men 19-50 years
Water	1.34% 49.7g	0.26% 9.57g	3700g per day for Men 19-50 years

Nutrient Comparison: Enriched White Wheat Flour for Cake VS Roasted Almonds per 14 oz

Compare the macro and micronutrient content in 14 oz of Enriched White Wheat Flour for Cake versus 14 oz of Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Enriched White Wheat Flour for Cake vs Roasted Almonds:

• 14 ounces of Enriched White Wheat Flour for Cake have 11.6 times more Vitamin B1, 1.9 times more Vitamin B3, 1.4 times more Vitamin B5 and 3.4 times more Vitamin B9 than Roasted Almonds.
• While 14 oz of Dry Roasted Almonds contain 2.8 times more Vitamin B2, 4.1 times more Vitamin B6 and 1195 times more Vitamin E than Enriched Cake White Wheat Flour.
• 14 ounces of Enriched White Wheat Flour for Cake have insufficient amounts of Vitamin E
• Both Enriched Cake 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 ounces.

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

• 14 ounces of Enriched White Wheat Flour for Cake have 2 times more Iron and 2.5 times more Selenium than Roasted Almonds.
• While 14 oz of Dry Roasted Almonds contain 19.1 times more Calcium, 7.9 times more Copper, 17.4 times more Magnesium, 3.5 times more Manganese, 5.5 times more Phosphorus, 6.8 times more Potassium and 5.3 times more Zinc than Enriched Cake White Wheat Flour.
• 14 ounces of Enriched White Wheat Flour for Cake lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Enriched White Wheat Flour for Cake have 3.7 times more Carbohydrate than Roasted Almonds.
• While 14 oz of Dry Roasted Almonds contain 1.7 times more Energy, 61.1 times more Fat, 32.2 times more Saturated Fat, 36.3 times more Omega 6, 15.7 times more Sugars, 6.4 times more Fiber and 2.6 times more Protein than Enriched Cake White Wheat Flour.
• Both Enriched Cake White Wheat Flour as well as Dry Roasted Almonds provide inadequate amounts of Omega 3 in 14 ounces.