Comparing Nutrients in 14 ounces Unenriched Bleached 13% Protein White (industrial) Wheat Flour VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Unenriched Bleached 13% Protein White (industrial) Wheat Flour	15%	4%	81%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Unenriched Bleached 13% Protein White (industrial) Wheat Flour	Roasted Almonds	Recommended Dietary Allowance
Energy	49.5% 1437kcal	82% 2373kcal	2900kcal per day for Men 19-50 years
Fat	5.65% 5.48g	215% 209g	97g per day for Men 19-50 years
Saturated Fat	2.34% 0.75g	50.8% 16.2g	32g per day for Men 19-50 years
Omega 3	4.2% 0.067g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	15.5% 2.64g	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	220% 287g	64% 83.4g	130g per day for Men 19-50 years
Sugars	6.02% 4.37g	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	0.16% 0.12g	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	% 0.12g	% 0.04g	g per day for Men 19-50 years
Sucrose	% 0.64g	% 19g	g per day for Men 19-50 years
Fiber	25% 9.53g	114% 43.3g	38g per day for Men 19-50 years
Protein	93% 52g	149% 83g	56g per day for Men 19-50 years

Vitamins

	Unenriched Bleached 13% Protein White (industrial) 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	64% 0.77mg	25.5% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.29mg	365% 4.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.7% 4.75mg	90% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.6% 1.53mg	25.5% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.7% 0.18mg	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	30.8% 123μg	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	1.32% 0.2mg	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

	Unenriched Bleached 13% Protein White (industrial) Wheat Flour	Roasted Almonds	Recommended Dietary Allowance
Calcium	9.53% 95mg	106% 1064mg	1000mg per day for Men 19-50 years
Copper	82.5% 0.74mg	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	62.5% 5mg	185% 15mg	8mg per day for Men 19-50 years
Magnesium	33% 139mg	264% 1107mg	420mg per day for Men 19-50 years
Manganese	108% 2.48mg	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	67.5% 472mg	267% 1869mg	700mg per day for Men 19-50 years
Potassium	15% 508mg	83.2% 2830mg	3400mg per day for Men 19-50 years
Selenium	189% 104μg	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	57.7% 6.35mg	119% 13mg	11mg per day for Men 19-50 years
Water	1.38% 51g	0.26% 9.57g	3700g per day for Men 19-50 years

Nutrient Comparison: Unenriched Bleached 13% Protein White (industrial) Wheat Flour VS Roasted Almonds per 14 oz

Compare the macro and micronutrient content in 14 oz of Unenriched Bleached 13% Protein White (industrial) Wheat Flour 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 Unenriched Bleached 13% Protein White (industrial) Wheat Flour vs Roasted Almonds:

• 14 ounces of Unenriched Bleached 13% Protein White (industrial) Wheat Flour have 2.5 times more Vitamin B1 and 1.2 times more Vitamin B5 than Roasted Almonds.
• While 14 oz of Dry Roasted Almonds contain 16.6 times more Vitamin B2, 3 times more Vitamin B3, 3 times more Vitamin B6, 1.8 times more Vitamin B9 and 478 times more Vitamin E than Unenriched Bleached 13% Protein White (industrial) Wheat Flour.
• 14 ounces of Unenriched Bleached 13% Protein White (industrial) Wheat Flour have insufficient amounts of Vitamin E
• Both Unenriched Bleached 13% Protein White (industrial) 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 Unenriched Bleached 13% Protein White (industrial) Wheat Flour vs Roasted Almonds:

• 14 ounces of Unenriched Bleached 13% Protein White (industrial) Wheat Flour have 13.1 times more Selenium than Roasted Almonds.
• While 14 oz of Dry Roasted Almonds contain 11.2 times more Calcium, 5.9 times more Copper, 3 times more Iron, 8 times more Magnesium, 3.6 times more Manganese, 4 times more Phosphorus, 5.6 times more Potassium and 2.1 times more Zinc than Unenriched Bleached 13% Protein White (industrial) Wheat Flour.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Unenriched Bleached 13% Protein White (industrial) Wheat Flour have 3.4 times more Carbohydrate than Roasted Almonds.
• While 14 oz of Dry Roasted Almonds contain 1.7 times more Energy, 38.1 times more Fat, 21.7 times more Saturated Fat, 19.4 times more Omega 6, 4.4 times more Sugars, 4.5 times more Fiber and 1.6 times more Protein than Unenriched Bleached 13% Protein White (industrial) Wheat Flour.
• Both Unenriched Bleached 13% Protein White (industrial) Wheat Flour as well as Dry Roasted Almonds provide inadequate amounts of Omega 3 in 14 ounces.