Comparing Nutrients in 14 ounces Whole Wheat Flour VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Whole Wheat Flour	15%	6%	79%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Whole Wheat Flour	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	46.5% 1349kcal	83% 2409kcal	2900kcal per day for Men 19-50 years
Fat	10.2% 9.92g	226% 219g	97g per day for Men 19-50 years
Saturated Fat	5.33% 1.7g	52% 16.7g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	25.5% 4.34g	316% 53.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	220% 286g	54% 70g	130g per day for Men 19-50 years
Sugars	2.24% 1.63g	25% 18g	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	0.27% 0.2g	0% 0g	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	% 0g	% 0.16g	g per day for Men 19-50 years
Sucrose	% 1.43g	% 17.4g	g per day for Men 19-50 years
Fiber	112% 42.5g	110% 41.7g	38g per day for Men 19-50 years
Protein	94% 52.4g	150% 84.3g	56g per day for Men 19-50 years

Vitamins

	Whole Wheat Flour	Oil 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	166% 2mg	30.4% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	50.4% 0.65mg	238% 3.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	123% 19.7mg	91% 14.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48% 2.4mg	18% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	124% 1.6mg	36% 0.47mg	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	43.7% 175μg	26.8% 107μg	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	18.8% 2.8mg	687% 103mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.3% 7.54μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Wheat Flour	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	13.5% 135mg	115% 1155mg	1000mg per day for Men 19-50 years
Copper	181% 1.63mg	421% 3.8mg	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	179% 14.3mg	183% 14.6mg	8mg per day for Men 19-50 years
Magnesium	129% 544mg	259% 1087mg	420mg per day for Men 19-50 years
Manganese	702% 16mg	425% 9.76mg	2.3mg per day for Men 19-50 years
Molybdenum	516% 232μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	202% 1417mg	264% 1850mg	700mg per day for Men 19-50 years
Potassium	42.4% 1441mg	81.6% 2774mg	3400mg per day for Men 19-50 years
Selenium	446% 245μg	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	94% 10.3mg	111% 12mg	11mg per day for Men 19-50 years
Water	1.15% 42.6g	0.3% 11g	3700g per day for Men 19-50 years

Nutrient Comparison: Whole Wheat Flour VS Oil Roasted Almonds per 14 oz

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

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

• 14 ounces of Whole Wheat Flour have 5.5 times more Vitamin B1, 1.4 times more Vitamin B3, 2.6 times more Vitamin B5, 3.4 times more Vitamin B6 and 1.6 times more Vitamin B9 than Oil Roasted Almonds.
• While 14 oz of Oil Roasted Almonds contain 4.7 times more Vitamin B2 and 36.6 times more Vitamin E than Whole-grain Wheat Flour.
• Both Whole-grain Wheat Flour as well as Oil 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 Whole Wheat Flour vs Oil Roasted Almonds:

• 14 ounces of Whole Wheat Flour have 1.7 times more Manganese and 15.1 times more Selenium than Oil Roasted Almonds.
• While 14 oz of Oil Roasted Almonds contain 8.6 times more Calcium, 2.3 times more Copper, 2 times more Magnesium, 1.3 times more Phosphorus and 1.9 times more Potassium than Whole-grain Wheat Flour.
• Both Whole Wheat Flour and Oil Roasted Almonds contain similar levels of Iron and Zinc per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Whole Wheat Flour have more Omega 3 and 4.1 times more Carbohydrate than Oil Roasted Almonds.
• While 14 oz of Oil Roasted Almonds contain 1.8 times more Energy, 22.1 times more Fat, 9.8 times more Saturated Fat, 12.4 times more Omega 6, 11.1 times more Sugars and 1.6 times more Protein than Whole-grain Wheat Flour.
• Both Whole Wheat Flour and Oil Roasted Almonds offer comparable quantities of Fiber per 14 ounces.
• 14 ounces of Oil Roasted Almonds provide inadequate amounts of Omega 3