Comparing Nutrients in 1 kilogram Whole Wheat Flour VS Almond paste

Macros Ratio

	Protein	Fat	Carbs
Whole Wheat Flour	15%	6%	79%
Almond paste	8%	52%	40%

Macro Nutrients

	Whole Wheat Flour	Almond paste	Recommended Dietary Allowance
Energy	117% 3400kcal	158% 4580kcal	2900kcal per day for Men 19-50 years
Fat	25.8% 25g	286% 277g	97g per day for Men 19-50 years
Saturated Fat	13.4% 4.3g	82% 26.3g	32g per day for Men 19-50 years
Omega 3	45.6% 0.73g	124% 2g	1.6g per day for Men 19-50 years
Omega 6	64.3% 11g	328% 55.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	554% 720g	368% 478g	130g per day for Men 19-50 years
Sugars	5.66% 4.1g	500% 363g	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	0.69% 0.5g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 3.6g	NA	g per day for Men 19-50 years
Fiber	282% 107g	126% 48g	38g per day for Men 19-50 years
Protein	236% 132g	161% 90g	56g per day for Men 19-50 years

Vitamins

	Whole Wheat Flour	Almond paste	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	418% 5mg	68.3% 0.82mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	127% 1.65mg	318% 4.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	310% 49.6mg	89% 14.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	121% 6.03mg	22.6% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	313% 4.07mg	27.7% 0.36mg	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	110% 440μg	183% 730μg	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	1.1% 1mg	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	47.3% 7.1mg	903% 135mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Wheat Flour	Almond paste	Recommended Dietary Allowance
Calcium	34% 340mg	172% 1720mg	1000mg per day for Men 19-50 years
Copper	456% 4.1mg	504% 4.54mg	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	450% 36mg	200% 16mg	8mg per day for Men 19-50 years
Magnesium	326% 1370mg	310% 1300mg	420mg per day for Men 19-50 years
Manganese	1768% 40.7mg	372% 8.56mg	2.3mg per day for Men 19-50 years
Molybdenum	1300% 585μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	510% 3570mg	369% 2580mg	700mg per day for Men 19-50 years
Potassium	107% 3630mg	92% 3140mg	3400mg per day for Men 19-50 years
Selenium	1124% 618μg	76.4% 42μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	236% 26mg	135% 15mg	11mg per day for Men 19-50 years
Water	2.9% 107g	3.8% 141g	3700g per day for Men 19-50 years

Nutrient Comparison: Whole Wheat Flour VS Almond paste per 1 kg

Compare the macro and micronutrient content in 1 kg of Whole Wheat Flour versus 1 kg of Almond paste to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Whole Wheat Flour vs Almond paste:

• 1 kilogram of Whole Wheat Flour has 6.1 times more Vitamin B1, 3.5 times more Vitamin B3, 5.3 times more Vitamin B5 and 11.3 times more Vitamin B6 than Almond paste.
• While 1 kg of Almond paste contains 2.5 times more Vitamin B2, 1.7 times more Vitamin B9 and 19.1 times more Vitamin E than Whole-grain Wheat Flour.
• Both Whole-grain Wheat Flour as well as Almond paste have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Whole Wheat Flour vs Almond paste:

• 1 kilogram of Whole Wheat Flour has 2.3 times more Iron, 4.8 times more Manganese, 1.4 times more Phosphorus, 14.7 times more Selenium and 1.8 times more Zinc than Almond paste.
• While 1 kg of Almond paste contains 5.1 times more Calcium than Whole-grain Wheat Flour.
• Both Whole Wheat Flour and Almond paste contain similar levels of Copper, Magnesium and Potassium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Whole Wheat Flour has 1.5 times more Carbohydrate, 2.2 times more Fiber and 1.5 times more Protein than Almond paste.
• While 1 kg of Almond paste contains 1.3 times more Energy, 11.1 times more Fat, 6.1 times more Saturated Fat, 2.7 times more Omega 3, 5.1 times more Omega 6 and 88.4 times more Sugars than Whole-grain Wheat Flour.