Comparing Nutrients in 1 kilogram Blanched Almonds VS Enriched Bleached 9% Protein White Wheat Flour

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Enriched Bleached 9% Protein White Wheat Flour	10%	4%	86%

Macro Nutrients

	Blanched Almonds	Enriched Bleached 9% Protein White Wheat Flour	Recommended Dietary Allowance
Energy	203% 5900kcal	127% 3670kcal	2900kcal per day for Men 19-50 years
Fat	541% 525g	14.7% 14.3g	97g per day for Men 19-50 years
Saturated Fat	124% 39.5g	10.6% 3.4g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	10.6% 0.17g	1.6g per day for Men 19-50 years
Omega 6	727% 124g	34.4% 5.85g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	144% 187g	595% 773g	130g per day for Men 19-50 years
Sugars	64% 46.3g	7.45% 5.4g	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% 0g	0.41% 0.3g	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	% 0.3g	% 0.3g	g per day for Men 19-50 years
Sucrose	% 44.6g	% 2.6g	g per day for Men 19-50 years
Fiber	261% 99g	NA	38g per day for Men 19-50 years
Protein	382% 214g	159% 89g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Enriched Bleached 9% Protein White Wheat Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	159% 1.9mg	613% 7.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	547% 7.1mg	342% 4.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	219% 35mg	372% 59.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62.8% 3.14mg	37.4% 1.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.5% 1.15mg	28.5% 0.37mg	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	123% 490μg	425% 1700μg	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	1583% 238mg	3.33% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.5% 3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Enriched Bleached 9% Protein White Wheat Flour	Recommended Dietary Allowance
Calcium	236% 2360mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	1141% 10.3mg	183% 1.65mg	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	410% 32.8mg	633% 50.6mg	8mg per day for Men 19-50 years
Magnesium	638% 2680mg	47.6% 200mg	420mg per day for Men 19-50 years
Manganese	798% 18.4mg	273% 6.3mg	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	687% 4810mg	121% 850mg	700mg per day for Men 19-50 years
Potassium	194% 6590mg	38.5% 1310mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	207% 114μg	55μg per day for Men 19-50 years
Sodium	12.7% 190mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	270% 29.7mg	85.5% 9.4mg	11mg per day for Men 19-50 years
Water	1.2% 45g	3.2% 119g	3700g per day for Men 19-50 years

Nutrient Comparison: Blanched Almonds VS Enriched Bleached 9% Protein White Wheat Flour per 1 kg

Compare the macro and micronutrient content in 1 kg of Blanched Almonds versus 1 kg of Enriched Bleached 9% Protein White Wheat Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Blanched Almonds vs Enriched Bleached 9% Protein White Wheat Flour:

• 1 kilogram of Blanched Almonds has 1.6 times more Vitamin B2, 1.7 times more Vitamin B5, 3.1 times more Vitamin B6 and 475 times more Vitamin E than Enriched Bleached 9% Protein White Wheat Flour.
• While 1 kg of Enriched Bleached 9% Protein White (industrial) Wheat Flour contains 3.9 times more Vitamin B1, 1.7 times more Vitamin B3 and 3.5 times more Vitamin B9 than Blanched Almonds.
• 1 kilogram of Enriched Bleached 9% Protein White Wheat Flour have insufficient amounts of Vitamin E
• Both Blanched Almonds as well as Enriched Bleached 9% Protein White (industrial) Wheat Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Blanched Almonds vs Enriched Bleached 9% Protein White Wheat Flour:

• 1 kilogram of Blanched Almonds has 11.8 times more Calcium, 6.2 times more Copper, 13.4 times more Magnesium, 2.9 times more Manganese, 5.7 times more Phosphorus, 5 times more Potassium and 3.2 times more Zinc than Enriched Bleached 9% Protein White Wheat Flour.
• While 1 kg of Enriched Bleached 9% Protein White (industrial) Wheat Flour contains 1.5 times more Iron and 3.6 times more Selenium than Blanched Almonds.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Blanched Almonds has 1.6 times more Energy, 36.7 times more Fat, 11.6 times more Saturated Fat, 21.1 times more Omega 6, 8.6 times more Sugars and 2.4 times more Protein than Enriched Bleached 9% Protein White Wheat Flour.
• While 1 kg of Enriched Bleached 9% Protein White (industrial) Wheat Flour contains 4.1 times more Carbohydrate than Blanched Almonds.
• Both Blanched Almonds as well as Enriched Bleached 9% Protein White (industrial) Wheat Flour provide inadequate amounts of Omega 3 in one kilogram.