Comparing Nutrients in 1 kilogram Blanched Almonds VS Soft White Wheat

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Soft White Wheat	12%	5%	83%

Macro Nutrients

	Blanched Almonds	Soft White Wheat	Recommended Dietary Allowance
Energy	203% 5900kcal	117% 3400kcal	2900kcal per day for Men 19-50 years
Fat	541% 525g	20.5% 20g	97g per day for Men 19-50 years
Saturated Fat	124% 39.5g	11.5% 3.68g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	22.5% 0.36g	1.6g per day for Men 19-50 years
Omega 6	727% 124g	47% 8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	144% 187g	580% 754g	130g per day for Men 19-50 years
Sugars	64% 46.3g	5.66% 4.1g	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	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	% 0.3g	NA	g per day for Men 19-50 years
Sucrose	% 44.6g	NA	g per day for Men 19-50 years
Fiber	261% 99g	334% 127g	38g per day for Men 19-50 years
Protein	382% 214g	191% 107g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Soft White Wheat	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	342% 4.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	547% 7.1mg	82.3% 1.07mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	219% 35mg	298% 47.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62.8% 3.14mg	170% 8.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.5% 1.15mg	291% 3.78mg	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	103% 410μg	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	67.3% 10mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	16% 19μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Soft White Wheat	Recommended Dietary Allowance
Calcium	236% 2360mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	1141% 10.3mg	473% 4.26mg	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	671% 53.7mg	8mg per day for Men 19-50 years
Magnesium	638% 2680mg	214% 900mg	420mg per day for Men 19-50 years
Manganese	798% 18.4mg	1481% 34mg	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	574% 4020mg	700mg per day for Men 19-50 years
Potassium	194% 6590mg	128% 4350mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	NA	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	315% 34.6mg	11mg per day for Men 19-50 years
Water	1.2% 45g	2.8% 104g	3700g per day for Men 19-50 years

Nutrient Comparison: Blanched Almonds VS Soft White Wheat per 1 kg

Compare the macro and micronutrient content in 1 kg of Blanched Almonds versus 1 kg of Soft White Wheat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Blanched Almonds vs Soft White Wheat:

• 1 kilogram of Blanched Almonds has 6.6 times more Vitamin B2 and 23.5 times more Vitamin E than Soft White Wheat.
• While 1 kg of Soft White Wheat contains 2.1 times more Vitamin B1, 1.4 times more Vitamin B3, 2.7 times more Vitamin B5 and 3.3 times more Vitamin B6 than Blanched Almonds.
• Both Blanched Almonds and Soft White Wheat provide similar amounts of Vitamin B9 per one kilogram.
• Both Blanched Almonds as well as Soft White Wheat 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 Soft White Wheat:

• 1 kilogram of Blanched Almonds has 6.9 times more Calcium, 2.4 times more Copper, 3 times more Magnesium and 1.5 times more Potassium than Soft White Wheat.
• While 1 kg of Soft White Wheat contains 1.6 times more Iron and 1.9 times more Manganese than Blanched Almonds.
• Both Blanched Almonds and Soft White Wheat contain similar levels of Phosphorus and Zinc per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Blanched Almonds has 1.7 times more Energy, 26.4 times more Fat, 10.7 times more Saturated Fat, 15.5 times more Omega 6, 11.3 times more Sugars and 2 times more Protein than Soft White Wheat.
• While 1 kg of Soft White Wheat contains 9 times more Omega 3, 4 times more Carbohydrate and 1.3 times more Fiber than Blanched Almonds.
• 1 kilogram of Blanched Almonds provide inadequate amounts of Omega 3