Comparing Nutrients in 1 pound Almonds VS Durum Wheat

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Durum Wheat	15%	6%	79%

Macro Nutrients

	Almonds	Durum Wheat	Recommended Dietary Allowance
Energy	91% 2626kcal	53% 1538kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	11.6% 11.2g	97g per day for Men 19-50 years
Saturated Fat	54% 17.2g	6.44% 2.06g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	13.6% 0.22g	1.6g per day for Men 19-50 years
Omega 6	329% 56g	25% 4.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	248% 323g	130g per day for Men 19-50 years
Sugars	27.2% 19.7g	NA	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	% 0.77g	NA	g per day for Men 19-50 years
Sucrose	% 18g	NA	g per day for Men 19-50 years
Fiber	149% 56.7g	NA	38g per day for Men 19-50 years
Protein	171% 96g	111% 62g	56g per day for Men 19-50 years

Vitamins

	Almonds	Durum Wheat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77.5% 0.93mg	158% 1.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	397% 5.16mg	42.2% 0.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.4mg	191% 30.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.7% 2.14mg	85% 4.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.62mg	146% 1.9mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	862% 259μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	50% 200μg	48.8% 195μg	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	775% 116mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Durum Wheat	Recommended Dietary Allowance
Calcium	122% 1220mg	15.4% 154mg	1000mg per day for Men 19-50 years
Copper	520% 4.68mg	279% 2.5mg	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	210% 17mg	200% 16mg	8mg per day for Men 19-50 years
Magnesium	292% 1225mg	156% 653mg	420mg per day for Men 19-50 years
Manganese	430% 9.9mg	594% 13.7mg	2.3mg per day for Men 19-50 years
Molybdenum	457% 205μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	312% 2182mg	329% 2304mg	700mg per day for Men 19-50 years
Potassium	98% 3325mg	57.5% 1955mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	737% 406μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	129% 14mg	172% 19mg	11mg per day for Men 19-50 years
Water	0.54% 20g	1.34% 49.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Almonds vs Durum Wheat:

• Almonds have 9.4 times more Vitamin B2 than Durum Wheat.
• While Durum Wheat contains 2 times more Vitamin B1, 1.9 times more Vitamin B3, 2 times more Vitamin B5 and 3.1 times more Vitamin B6 than Almonds.
• Both Almonds and Durum Wheat have similar amounts of Vitamin B9 per 1 lb.
• Both Almonds as well as Durum Wheat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Almonds vs Durum Wheat:

• Almonds have 7.9 times more Calcium, 1.9 times more Copper, 1.9 times more Magnesium and 1.7 times more Potassium than Durum Wheat.
• While Durum Wheat contains 1.4 times more Manganese, 21.8 times more Selenium and 1.3 times more Zinc than Almonds.
• Both Almonds and Durum Wheat have similar amounts of Iron and Phosphorus per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Almonds have 1.7 times more Energy, 20.2 times more Fat, 8.4 times more Saturated Fat, 13.3 times more Omega 6 and 1.5 times more Protein than Durum Wheat.
• While Durum Wheat contains 16 times more Omega 3 and 3.3 times more Carbohydrate than Almonds.
• Both Almonds as well as Durum Wheat have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.