Comparing Nutrients in 1 kilogram Almonds VS Unflavored Wheat-based Formulated with Salt

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Unflavored Wheat-based Formulated with Salt	8%	78%	14%

Macro Nutrients

	Almonds	Unflavored Wheat-based Formulated with Salt	Recommended Dietary Allowance
Energy	200% 5790kcal	214% 6220kcal	2900kcal per day for Men 19-50 years
Fat	515% 499g	595% 577g	97g per day for Men 19-50 years
Saturated Fat	119% 38g	272% 87g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	1054% 17g	1.6g per day for Men 19-50 years
Omega 6	725% 123g	1234% 210g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	166% 216g	182% 237g	130g per day for Men 19-50 years
Sugars	60% 43.5g	NA	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	1.5% 1.1g	NA	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	% 1.7g	NA	g per day for Men 19-50 years
Sucrose	% 39.5g	NA	g per day for Men 19-50 years
Fiber	329% 125g	137% 52g	38g per day for Men 19-50 years
Protein	378% 212g	247% 138g	56g per day for Men 19-50 years

Vitamins

	Almonds	Unflavored Wheat-based Formulated with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	171% 2.05mg	250% 3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	875% 11.4mg	231% 3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	226% 36mg	94% 15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	94% 4.7mg	62% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.37mg	303% 3.94mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	1900% 570μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	110% 440μg	355% 1420μg	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	1.1% 1mg	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	1709% 256mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Unflavored Wheat-based Formulated with Salt	Recommended Dietary Allowance
Calcium	269% 2690mg	26% 260mg	1000mg per day for Men 19-50 years
Copper	1146% 10.3mg	200% 1.8mg	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	464% 37mg	300% 24mg	8mg per day for Men 19-50 years
Magnesium	643% 2700mg	138% 580mg	420mg per day for Men 19-50 years
Manganese	947% 21.8mg	3443% 79mg	2.3mg per day for Men 19-50 years
Molybdenum	1007% 453μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	687% 4810mg	530% 3710mg	700mg per day for Men 19-50 years
Potassium	216% 7330mg	94% 3180mg	3400mg per day for Men 19-50 years
Selenium	74.5% 41μg	NA	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	337% 5050mg	1500mg per day for Men 19-50 years
Zinc	284% 31mg	267% 29.4mg	11mg per day for Men 19-50 years
Water	1.2% 44g	0.68% 25g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Almonds vs Unflavored Wheat-based Formulated with Salt:

• Almonds have 3.8 times more Vitamin B2, 2.4 times more Vitamin B3 and 1.5 times more Vitamin B5 than Unflavored Wheat-based Formulated with Salt.
• While Unflavored Wheat-based Formulated with Salt contains 1.5 times more Vitamin B1, 2.9 times more Vitamin B6 and 3.2 times more Vitamin B9 than Almonds.
• Both Almonds as well as Unflavored Wheat-based Formulated with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Almonds vs Unflavored Wheat-based Formulated with Salt:

• Almonds have 10.3 times more Calcium, 5.7 times more Copper, 1.5 times more Iron, 4.7 times more Magnesium, 1.3 times more Phosphorus and 2.3 times more Potassium than Unflavored Wheat-based Formulated with Salt.
• While Unflavored Wheat-based Formulated with Salt contains 3.6 times more Manganese and 505 times more Sodium than Almonds.
• Both Almonds and Unflavored Wheat-based Formulated with Salt have similar amounts of Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Almonds have 2.4 times more Fiber and 1.5 times more Protein than Unflavored Wheat-based Formulated with Salt.
• While Unflavored Wheat-based Formulated with Salt contains 2.3 times more Saturated Fat, 562.3 times more Omega 3 and 1.7 times more Omega 6 than Almonds.
• Both Almonds and Unflavored Wheat-based Formulated with Salt have similar amounts of Energy, Fat and Carbohydrate per 1 kg.
• Both Almonds as well as Unflavored Wheat-based Formulated with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.