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

Macros Ratio

	Protein	Fat	Carbs
Unflavored Wheat-based Formulated with Salt	8%	78%	14%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Unflavored Wheat-based Formulated with Salt	Roasted Almonds	Recommended Dietary Allowance
Energy	214% 6220kcal	206% 5980kcal	2900kcal per day for Men 19-50 years
Fat	595% 577g	542% 525g	97g per day for Men 19-50 years
Saturated Fat	272% 87g	128% 41g	32g per day for Men 19-50 years
Omega 3	1054% 17g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	1234% 210g	761% 129g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	182% 237g	162% 210g	130g per day for Men 19-50 years
Sugars	NA	67% 48.6g	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	0.14% 0.1g	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	% 0.1g	g per day for Men 19-50 years
Sucrose	NA	% 47.5g	g per day for Men 19-50 years
Fiber	137% 52g	287% 109g	38g per day for Men 19-50 years
Protein	247% 138g	374% 210g	56g per day for Men 19-50 years

Vitamins

	Unflavored Wheat-based Formulated with Salt	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	250% 3mg	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	231% 3mg	921% 12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	94% 15mg	227% 36.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62% 3.1mg	64.2% 3.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	303% 3.94mg	105% 1.36mg	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	355% 1420μg	138% 550μg	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	1.1% 1mg	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	NA	1593% 239mg	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

	Unflavored Wheat-based Formulated with Salt	Roasted Almonds	Recommended Dietary Allowance
Calcium	26% 260mg	268% 2680mg	1000mg per day for Men 19-50 years
Copper	200% 1.8mg	1221% 11mg	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	300% 24mg	466% 37.3mg	8mg per day for Men 19-50 years
Magnesium	138% 580mg	664% 2790mg	420mg per day for Men 19-50 years
Manganese	3443% 79mg	970% 22.3mg	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	530% 3710mg	673% 4710mg	700mg per day for Men 19-50 years
Potassium	94% 3180mg	210% 7130mg	3400mg per day for Men 19-50 years
Selenium	NA	36.4% 20μg	55μg per day for Men 19-50 years
Sodium	337% 5050mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	267% 29.4mg	301% 33mg	11mg per day for Men 19-50 years
Water	0.68% 25g	0.65% 24g	3700g per day for Men 19-50 years

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

• Unflavored Wheat-based Formulated with Salt has 3.9 times more Vitamin B1, 2.9 times more Vitamin B6 and 2.6 times more Vitamin B9 than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 4 times more Vitamin B2 and 2.4 times more Vitamin B3 than Unflavored Wheat-based Formulated with Salt.
• Both Unflavored Wheat-based Formulated with Salt and Dry Roasted Almonds have similar amounts of Vitamin B5 per 1 kg.
• Both Unflavored Wheat-based Formulated with Salt as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 kg.

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

• Unflavored Wheat-based Formulated with Salt has 3.5 times more Manganese and 168.3 times more Sodium than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 10.3 times more Calcium, 6.1 times more Copper, 1.6 times more Iron, 4.8 times more Magnesium, 1.3 times more Phosphorus and 2.2 times more Potassium than Unflavored Wheat-based Formulated with Salt.
• Both Unflavored Wheat-based Formulated with Salt and Dry Roasted Almonds have similar amounts of Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Unflavored Wheat-based Formulated with Salt has 2.1 times more Saturated Fat, 168.7 times more Omega 3 and 1.6 times more Omega 6 than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 2.1 times more Fiber and 1.5 times more Protein than Unflavored Wheat-based Formulated with Salt.
• Both Unflavored Wheat-based Formulated with Salt and Dry Roasted Almonds have similar amounts of Energy, Fat and Carbohydrate per 1 kg.
• Both Unflavored Wheat-based Formulated with Salt as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.