Comparing Nutrients in 1 kilogram Enriched Bleached 15% Protein White (industrial) Wheat Flour VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Enriched Bleached 15% Protein White (industrial) Wheat Flour	17%	4%	79%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Enriched Bleached 15% Protein White (industrial) Wheat Flour	Blanched Almonds	Recommended Dietary Allowance
Energy	125% 3620kcal	203% 5900kcal	2900kcal per day for Men 19-50 years
Fat	14.5% 14g	541% 525g	97g per day for Men 19-50 years
Saturated Fat	8.5% 2.72g	124% 39.5g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	41% 6.95g	727% 124g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	538% 699g	144% 187g	130g per day for Men 19-50 years
Sugars	12.7% 9.2g	64% 46.3g	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	0.41% 0.3g	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	% 0.3g	% 0.3g	g per day for Men 19-50 years
Sucrose	% 1.5g	% 44.6g	g per day for Men 19-50 years
Fiber	63% 24g	261% 99g	38g per day for Men 19-50 years
Protein	274% 153g	382% 214g	56g per day for Men 19-50 years

Vitamins

	Enriched Bleached 15% Protein White (industrial) Wheat Flour	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	613% 7.36mg	159% 1.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	342% 4.45mg	547% 7.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	372% 59.5mg	219% 35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	85.4% 4.27mg	62.8% 3.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34.6% 0.45mg	88.5% 1.15mg	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	425% 1700μg	123% 490μg	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	1583% 238mg	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 Bleached 15% Protein White (industrial) Wheat Flour	Blanched Almonds	Recommended Dietary Allowance
Calcium	17% 170mg	236% 2360mg	1000mg per day for Men 19-50 years
Copper	217% 1.95mg	1141% 10.3mg	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	633% 50.6mg	410% 32.8mg	8mg per day for Men 19-50 years
Magnesium	90% 380mg	638% 2680mg	420mg per day for Men 19-50 years
Manganese	247% 5.7mg	798% 18.4mg	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	183% 1280mg	687% 4810mg	700mg per day for Men 19-50 years
Potassium	35.3% 1200mg	194% 6590mg	3400mg per day for Men 19-50 years
Selenium	511% 281μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	12.7% 190mg	1500mg per day for Men 19-50 years
Zinc	105% 11.6mg	270% 29.7mg	11mg per day for Men 19-50 years
Water	3.47% 129g	1.2% 45g	3700g per day for Men 19-50 years

Nutrient Comparison: Enriched Bleached 15% Protein White (industrial) Wheat Flour VS Blanched Almonds per 1 kg

Compare the macro and micronutrient content in 1 kg of Enriched Bleached 15% Protein White (industrial) Wheat Flour versus 1 kg of Blanched Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Enriched Bleached 15% Protein White (industrial) Wheat Flour vs Blanched Almonds:

• 1 kilogram of Enriched Bleached 15% Protein White (industrial) Wheat Flour has 3.9 times more Vitamin B1, 1.7 times more Vitamin B3, 1.4 times more Vitamin B5 and 3.5 times more Vitamin B9 than Blanched Almonds.
• While 1 kg of Blanched Almonds contains 1.6 times more Vitamin B2, 2.6 times more Vitamin B6 and 475 times more Vitamin E than Enriched Bleached 15% Protein White (industrial) Wheat Flour.
• 1 kilogram of Enriched Bleached 15% Protein White (industrial) Wheat Flour have insufficient amounts of Vitamin E
• Both Enriched Bleached 15% Protein White (industrial) Wheat Flour as well as Blanched 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 Enriched Bleached 15% Protein White (industrial) Wheat Flour vs Blanched Almonds:

• 1 kilogram of Enriched Bleached 15% Protein White (industrial) Wheat Flour has 1.5 times more Iron and 8.8 times more Selenium than Blanched Almonds.
• While 1 kg of Blanched Almonds contains 13.9 times more Calcium, 5.3 times more Copper, 7.1 times more Magnesium, 3.2 times more Manganese, 3.8 times more Phosphorus, 5.5 times more Potassium and 2.6 times more Zinc than Enriched Bleached 15% Protein White (industrial) Wheat Flour.
• 1 kilogram of Enriched Bleached 15% Protein White (industrial) Wheat Flour lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Enriched Bleached 15% Protein White (industrial) Wheat Flour has 3.7 times more Carbohydrate than Blanched Almonds.
• While 1 kg of Blanched Almonds contains 1.6 times more Energy, 37.2 times more Fat, 14.5 times more Saturated Fat, 17.8 times more Omega 6, 5 times more Sugars, 4.1 times more Fiber and 1.4 times more Protein than Enriched Bleached 15% Protein White (industrial) Wheat Flour.
• Both Enriched Bleached 15% Protein White (industrial) Wheat Flour as well as Blanched Almonds provide inadequate amounts of Omega 3 in one kilogram.