Comparing Nutrients in 1 kilogram Roasted Almonds VS Enriched Self-rising All-purpose White Wheat Flour

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Enriched Self-rising All-purpose White Wheat Flour	11%	3%	86%

Macro Nutrients

	Roasted Almonds	Enriched Self-rising All-purpose White Wheat Flour	Recommended Dietary Allowance
Energy	206% 5980kcal	122% 3540kcal	2900kcal per day for Men 19-50 years
Fat	542% 525g	10% 9.7g	97g per day for Men 19-50 years
Saturated Fat	128% 41g	4.8% 1.54g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	13.8% 0.22g	1.6g per day for Men 19-50 years
Omega 6	761% 129g	23% 3.88g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	162% 210g	571% 742g	130g per day for Men 19-50 years
Sugars	67% 48.6g	3.03% 2.2g	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	0.14% 0.1g	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	% 0.1g	NA	g per day for Men 19-50 years
Sucrose	% 47.5g	NA	g per day for Men 19-50 years
Fiber	287% 109g	71% 27g	38g per day for Men 19-50 years
Protein	374% 210g	177% 99g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Enriched Self-rising All-purpose 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	64% 0.77mg	562% 6.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	921% 12mg	318% 4.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	227% 36.4mg	365% 58.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.2% 3.2mg	87.6% 4.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.36mg	38.5% 0.5mg	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	138% 550μg	490% 1960μg	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	1593% 239mg	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

	Roasted Almonds	Enriched Self-rising All-purpose White Wheat Flour	Recommended Dietary Allowance
Calcium	268% 2680mg	338% 3380mg	1000mg per day for Men 19-50 years
Copper	1221% 11mg	124% 1.12mg	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	466% 37.3mg	584% 46.7mg	8mg per day for Men 19-50 years
Magnesium	664% 2790mg	45.2% 190mg	420mg per day for Men 19-50 years
Manganese	970% 22.3mg	435% 10mg	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	673% 4710mg	850% 5950mg	700mg per day for Men 19-50 years
Potassium	210% 7130mg	36.5% 1240mg	3400mg per day for Men 19-50 years
Selenium	36.4% 20μg	625% 344μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	795% 11930mg	1500mg per day for Men 19-50 years
Zinc	301% 33mg	56.4% 6.2mg	11mg per day for Men 19-50 years
Water	0.65% 24g	2.86% 106g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Enriched Self-rising All-purpose White Wheat Flour per 1 kg

Compare the macro and micronutrient content in 1 kg of Roasted Almonds versus 1 kg of Enriched Self-rising All-purpose White Wheat Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Roasted Almonds vs Enriched Self-rising All-purpose White Wheat Flour:

• 1 kilogram of Roasted Almonds has 2.9 times more Vitamin B2, 2.7 times more Vitamin B6 and 478 times more Vitamin E than Enriched Self-rising All-purpose White Wheat Flour.
• While 1 kg of Enriched Self-rising All-purpose White Wheat Flour contains 8.8 times more Vitamin B1, 1.6 times more Vitamin B3, 1.4 times more Vitamin B5 and 3.6 times more Vitamin B9 than Dry Roasted Almonds.
• 1 kilogram of Enriched Self-rising All-purpose White Wheat Flour have insufficient amounts of Vitamin E
• Both Dry Roasted Almonds as well as Enriched Self-rising All-purpose White 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 Roasted Almonds vs Enriched Self-rising All-purpose White Wheat Flour:

• 1 kilogram of Roasted Almonds has 9.8 times more Copper, 14.7 times more Magnesium, 2.2 times more Manganese, 5.8 times more Potassium and 5.3 times more Zinc than Enriched Self-rising All-purpose White Wheat Flour.
• While 1 kg of Enriched Self-rising All-purpose White Wheat Flour contains 1.3 times more Calcium, 1.3 times more Iron, 1.3 times more Phosphorus, 17.2 times more Selenium and 397.7 times more Sodium than Dry Roasted Almonds.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Roasted Almonds has 1.7 times more Energy, 54.2 times more Fat, 26.6 times more Saturated Fat, 33.4 times more Omega 6, 22.1 times more Sugars, 4 times more Fiber and 2.1 times more Protein than Enriched Self-rising All-purpose White Wheat Flour.
• While 1 kg of Enriched Self-rising All-purpose White Wheat Flour contains 3.5 times more Carbohydrate than Dry Roasted Almonds.
• Both Dry Roasted Almonds as well as Enriched Self-rising All-purpose White Wheat Flour provide inadequate amounts of Omega 3 in one kilogram.