Comparing Nutrients in 1 kilogram Wheat flour, white, all-purpose, enriched, bleached VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Wheat flour, white, all-purpose, enriched, bleached	12%	2%	86%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Wheat flour, white, all-purpose, enriched, bleached	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	126% 3640kcal	209% 6070kcal	2900kcal per day for Men 19-50 years
Fat	10% 9.8g	569% 552g	97g per day for Men 19-50 years
Saturated Fat	4.84% 1.55g	132% 42g	32g per day for Men 19-50 years
Omega 3	13.8% 0.22g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	23% 3.9g	795% 135g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	587% 763g	136% 177g	130g per day for Men 19-50 years
Sugars	3.72% 2.7g	62.8% 45.5g	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% 0g	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	% 0.4g	g per day for Men 19-50 years
Sucrose	NA	% 43.8g	g per day for Men 19-50 years
Fiber	71% 27g	276% 105g	38g per day for Men 19-50 years
Protein	184% 103g	379% 212g	56g per day for Men 19-50 years

Vitamins

	Wheat flour, white, all-purpose, enriched, bleached	Oil 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	654% 7.85mg	76.7% 0.92mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	380% 4.94mg	601% 7.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	369% 59mg	229% 36.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	87.6% 4.38mg	46% 2.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	91% 1.18mg	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	458% 1830μg	67.5% 270μg	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	4% 0.6mg	1731% 260mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Wheat flour, white, all-purpose, enriched, bleached	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	15% 150mg	291% 2910mg	1000mg per day for Men 19-50 years
Copper	160% 1.44mg	1061% 9.55mg	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	580% 46.4mg	460% 36.8mg	8mg per day for Men 19-50 years
Magnesium	52.4% 220mg	652% 2740mg	420mg per day for Men 19-50 years
Manganese	297% 6.82mg	1070% 24.6mg	2.3mg per day for Men 19-50 years
Molybdenum	836% 376μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	154% 1080mg	666% 4660mg	700mg per day for Men 19-50 years
Potassium	31.5% 1070mg	206% 6990mg	3400mg per day for Men 19-50 years
Selenium	616% 339μg	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	63.6% 7mg	279% 30.7mg	11mg per day for Men 19-50 years
Water	3.22% 119g	0.76% 28g	3700g per day for Men 19-50 years

Nutrient Comparison: Wheat flour, white, all-purpose, enriched, bleached VS Oil Roasted Almonds per 1 kg

Compare the macro and micronutrient content in 1 kg of Wheat flour, white, all-purpose, enriched, bleached versus 1 kg of Oil Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Wheat flour, white, all-purpose, enriched, bleached vs Oil Roasted Almonds:

• 1 kilogram of Wheat flour, white, all-purpose, enriched, bleached has 8.5 times more Vitamin B1, 1.6 times more Vitamin B3, 1.9 times more Vitamin B5 and 6.8 times more Vitamin B9 than Oil Roasted Almonds.
• While 1 kg of Oil Roasted Almonds contains 1.6 times more Vitamin B2, 2.7 times more Vitamin B6 and 432.8 times more Vitamin E than Wheat flour, white, all-purpose, enriched, bleached.
• 1 kilogram of Wheat flour, white, all-purpose, enriched, bleached have insufficient amounts of Vitamin E
• Both Wheat flour, white, all-purpose, enriched, bleached as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Wheat flour, white, all-purpose, enriched, bleached vs Oil Roasted Almonds:

• 1 kilogram of Wheat flour, white, all-purpose, enriched, bleached has 1.3 times more Iron and 8.3 times more Selenium than Oil Roasted Almonds.
• While 1 kg of Oil Roasted Almonds contains 19.4 times more Calcium, 6.6 times more Copper, 12.5 times more Magnesium, 3.6 times more Manganese, 4.3 times more Phosphorus, 6.5 times more Potassium and 4.4 times more Zinc than Wheat flour, white, all-purpose, enriched, bleached.
• 1 kilogram of Wheat flour, white, all-purpose, enriched, bleached lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Wheat flour, white, all-purpose, enriched, bleached has 4.3 times more Carbohydrate than Oil Roasted Almonds.
• While 1 kg of Oil Roasted Almonds contains 1.7 times more Energy, 56.3 times more Fat, 27.1 times more Saturated Fat, 34.6 times more Omega 6, 16.9 times more Sugars, 3.9 times more Fiber and 2.1 times more Protein than Wheat flour, white, all-purpose, enriched, bleached.
• Both Wheat flour, white, all-purpose, enriched, bleached as well as Oil Roasted Almonds provide inadequate amounts of Omega 3 in one kilogram.