Comparing Nutrients in 14 ounces Soft Red Winter Wheat VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Soft Red Winter Wheat	12%	4%	84%
Almonds	14%	72%	14%

Macro Nutrients

	Soft Red Winter Wheat	Almonds	Recommended Dietary Allowance
Energy	45.3% 1314kcal	79.2% 2298kcal	2900kcal per day for Men 19-50 years
Fat	6.4% 6.2g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	3.6% 1.15g	47% 15g	32g per day for Men 19-50 years
Omega 3	6.95% 0.11g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	14.7% 2.5g	288% 49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	227% 295g	65.8% 85.5g	130g per day for Men 19-50 years
Sugars	2.24% 1.63g	24% 17.3g	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	0.6% 0.44g	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	% 0.67g	g per day for Men 19-50 years
Sucrose	NA	% 15.7g	g per day for Men 19-50 years
Fiber	131% 49.6g	131% 49.6g	38g per day for Men 19-50 years
Protein	73.4% 41g	150% 84g	56g per day for Men 19-50 years

Vitamins

	Soft Red Winter Wheat	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	130% 1.56mg	68% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.3% 0.38mg	347% 4.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	119% 19mg	89.7% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	67.5% 3.37mg	37.4% 1.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	83% 1.08mg	42% 0.54mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	754% 226μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	40.7% 163μg	43.7% 175μg	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	26.7% 4mg	678% 102mg	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

	Soft Red Winter Wheat	Almonds	Recommended Dietary Allowance
Calcium	10.7% 107mg	107% 1068mg	1000mg per day for Men 19-50 years
Copper	198% 1.8mg	455% 4.1mg	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	159% 12.7mg	184% 14.7mg	8mg per day for Men 19-50 years
Magnesium	119% 500mg	255% 1072mg	420mg per day for Men 19-50 years
Manganese	758% 17.4mg	376% 8.65mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	400% 180μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	280% 1957mg	273% 1909mg	700mg per day for Men 19-50 years
Potassium	46.3% 1576mg	85.6% 2909mg	3400mg per day for Men 19-50 years
Selenium	NA	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	95% 10.4mg	113% 12.4mg	11mg per day for Men 19-50 years
Water	1.3% 48.3g	0.47% 17.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Soft Red Winter Wheat vs Almonds:

• Soft Red Winter Wheat has 1.9 times more Vitamin B1, 1.3 times more Vitamin B3, 1.8 times more Vitamin B5 and 2 times more Vitamin B6 than Almonds.
• While Almonds contain 11.9 times more Vitamin B2 and 25.4 times more Vitamin E than Soft Red Winter Wheat.
• Both Soft Red Winter Wheat and Almonds have similar amounts of Vitamin B9 per 14 oz.
• Both Soft Red Winter Wheat as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Soft Red Winter Wheat vs Almonds:

• Soft Red Winter Wheat has 2 times more Manganese than Almonds.
• While Almonds contain 10 times more Calcium, 2.3 times more Copper, 2.1 times more Magnesium and 1.8 times more Potassium than Soft Red Winter Wheat.
• Both Soft Red Winter Wheat and Almonds have similar amounts of Iron, Phosphorus and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Soft Red Winter Wheat has 9.3 times more Omega 3 and 3.4 times more Carbohydrate than Almonds.
• While Almonds contain 1.7 times more Energy, 32 times more Fat, 13.2 times more Saturated Fat, 19.6 times more Omega 6, 10.6 times more Sugars and 2 times more Protein than Soft Red Winter Wheat.
• Both Soft Red Winter Wheat and Almonds have similar amounts of Fiber per 14 oz.
• Both Soft Red Winter Wheat as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.