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

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Enriched Self-rising All-purpose White Wheat Flour	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	562% 6.74mg	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	318% 4.14mg	921% 12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	365% 58.3mg	227% 36.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	87.6% 4.38mg	64.2% 3.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.5% 0.5mg	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	490% 1960μg	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	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	3.33% 0.5mg	1593% 239mg	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

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

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

• Enriched Self-rising All-purpose White Wheat Flour has 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.
• While Dry Roasted Almonds contain 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.
• Both Enriched Self-rising All-purpose White Wheat Flour as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 1 kg.

Comparing minerals per 1 kilogram for Enriched Self-rising All-purpose White Wheat Flour vs Roasted Almonds:

• Enriched Self-rising All-purpose White Wheat Flour has 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.
• While Dry Roasted Almonds contain 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.

Comparison of macro-nutrients per 1 kilogram:

• Enriched Self-rising All-purpose White Wheat Flour has 2.2 times more Omega 3 and 3.5 times more Carbohydrate than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 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.
• Both Enriched Self-rising All-purpose White Wheat Flour as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.