Comparing Nutrients in 1 kilogram Soft Red Winter Wheat VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Soft Red Winter Wheat	12%	4%	84%
Almonds	14%	72%	14%

Macro Nutrients

	Soft Red Winter Wheat	Almonds	Recommended Dietary Allowance
Energy	114% 3310kcal	200% 5790kcal	2900kcal per day for Men 19-50 years
Fat	16% 15.6g	515% 499g	97g per day for Men 19-50 years
Saturated Fat	9.03% 2.9g	119% 38g	32g per day for Men 19-50 years
Omega 3	17.5% 0.28g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	37% 6.3g	725% 123g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	571% 742g	166% 216g	130g per day for Men 19-50 years
Sugars	5.66% 4.1g	60% 43.5g	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	1.5% 1.1g	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	% 1.7g	g per day for Men 19-50 years
Sucrose	NA	% 39.5g	g per day for Men 19-50 years
Fiber	329% 125g	329% 125g	38g per day for Men 19-50 years
Protein	185% 104g	378% 212g	56g per day for Men 19-50 years

Vitamins

	Soft Red Winter Wheat	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	328% 3.94mg	171% 2.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	74% 0.96mg	875% 11.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	300% 48mg	226% 36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	170% 8.5mg	94% 4.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	209% 2.72mg	105% 1.37mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	1900% 570μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	103% 410μg	110% 440μg	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	67.3% 10mg	1709% 256mg	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

	Soft Red Winter Wheat	Almonds	Recommended Dietary Allowance
Calcium	27% 270mg	269% 2690mg	1000mg per day for Men 19-50 years
Copper	500% 4.5mg	1146% 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	401% 32mg	464% 37mg	8mg per day for Men 19-50 years
Magnesium	300% 1260mg	643% 2700mg	420mg per day for Men 19-50 years
Manganese	1909% 44mg	947% 21.8mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	1007% 453μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	704% 4930mg	687% 4810mg	700mg per day for Men 19-50 years
Potassium	117% 3970mg	216% 7330mg	3400mg per day for Men 19-50 years
Selenium	NA	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	239% 26.3mg	284% 31mg	11mg per day for Men 19-50 years
Water	3.3% 122g	1.2% 44g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Soft Red Winter Wheat vs Almonds:

• Soft Red Winter Wheat has 1.9 times more Vitamin B1, 1.3 times more Vitamin B3, 1.8 times more Vitamin B5 and 2 times more Vitamin B6 than Almonds.
• While Almonds contain 11.9 times more Vitamin B2 and 25.4 times more Vitamin E than Soft Red Winter Wheat.
• Both Soft Red Winter Wheat and Almonds have similar amounts of Vitamin B9 per 1 kg.
• Both Soft Red Winter Wheat as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Soft Red Winter Wheat vs Almonds:

• Soft Red Winter Wheat has 2 times more Manganese than Almonds.
• While Almonds contain 10 times more Calcium, 2.3 times more Copper, 2.1 times more Magnesium and 1.8 times more Potassium than Soft Red Winter Wheat.
• Both Soft Red Winter Wheat and Almonds have similar amounts of Iron, Phosphorus and Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Soft Red Winter Wheat has 9.3 times more Omega 3 and 3.4 times more Carbohydrate than Almonds.
• While Almonds contain 1.7 times more Energy, 32 times more Fat, 13.2 times more Saturated Fat, 19.6 times more Omega 6, 10.6 times more Sugars and 2 times more Protein than Soft Red Winter Wheat.
• Both Soft Red Winter Wheat and Almonds have similar amounts of Fiber per 1 kg.
• Both Soft Red Winter Wheat as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.