Comparing Nutrients in 1 pound Blanched Almonds VS Enriched Bleached 9% Protein White Wheat Flour

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Enriched Bleached 9% Protein White Wheat Flour	10%	4%	86%

Macro Nutrients

	Blanched Almonds	Enriched Bleached 9% Protein White Wheat Flour	Recommended Dietary Allowance
Energy	92% 2676kcal	57.4% 1665kcal	2900kcal per day for Men 19-50 years
Fat	246% 238g	6.7% 6.5g	97g per day for Men 19-50 years
Saturated Fat	56% 18g	4.8% 1.54g	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	4.8% 0.077g	1.6g per day for Men 19-50 years
Omega 6	330% 56g	15.6% 2.65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65% 84.7g	270% 351g	130g per day for Men 19-50 years
Sugars	29% 21g	3.38% 2.45g	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% 0g	0.19% 0.14g	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	% 0.14g	% 0.14g	g per day for Men 19-50 years
Sucrose	% 20.2g	% 1.18g	g per day for Men 19-50 years
Fiber	118% 45g	NA	38g per day for Men 19-50 years
Protein	173% 97g	72% 40.3g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Enriched Bleached 9% Protein White Wheat Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72% 0.87mg	278% 3.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	248% 3.23mg	155% 2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	99% 16mg	169% 27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.5% 1.42mg	17% 0.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40% 0.52mg	13% 0.17mg	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	55.6% 222μg	193% 771μg	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	718% 108mg	1.5% 0.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.13% 1.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Enriched Bleached 9% Protein White Wheat Flour	Recommended Dietary Allowance
Calcium	107% 1070mg	9.07% 91mg	1000mg per day for Men 19-50 years
Copper	518% 4.66mg	83% 0.75mg	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	186% 15mg	287% 23mg	8mg per day for Men 19-50 years
Magnesium	289% 1216mg	21.6% 91mg	420mg per day for Men 19-50 years
Manganese	362% 8.32mg	124% 2.85mg	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	312% 2182mg	55% 386mg	700mg per day for Men 19-50 years
Potassium	88% 2989mg	17.5% 594mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	94% 51.7μg	55μg per day for Men 19-50 years
Sodium	5.75% 86mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	122% 13.5mg	38.8% 4.26mg	11mg per day for Men 19-50 years
Water	0.55% 20.5g	1.45% 53.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Blanched Almonds VS Enriched Bleached 9% Protein White Wheat Flour per 1 lb

Compare the macro and micronutrient content in 1 lb of Blanched Almonds versus 1 lb of Enriched Bleached 9% Protein White Wheat Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Blanched Almonds vs Enriched Bleached 9% Protein White Wheat Flour:

• 1 pound of Blanched Almonds has 1.6 times more Vitamin B2, 1.7 times more Vitamin B5, 3.1 times more Vitamin B6 and 475 times more Vitamin E than Enriched Bleached 9% Protein White Wheat Flour.
• While 1 lb of Enriched Bleached 9% Protein White (industrial) Wheat Flour contains 3.9 times more Vitamin B1, 1.7 times more Vitamin B3 and 3.5 times more Vitamin B9 than Blanched Almonds.
• 1 pound of Enriched Bleached 9% Protein White Wheat Flour have insufficient amounts of Vitamin E
• Both Blanched Almonds as well as Enriched Bleached 9% Protein White (industrial) Wheat Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in one pound.

Comparing minerals per 1 pound for Blanched Almonds vs Enriched Bleached 9% Protein White Wheat Flour:

• 1 pound of Blanched Almonds has 11.8 times more Calcium, 6.2 times more Copper, 13.4 times more Magnesium, 2.9 times more Manganese, 5.7 times more Phosphorus, 5 times more Potassium and 3.2 times more Zinc than Enriched Bleached 9% Protein White Wheat Flour.
• While 1 lb of Enriched Bleached 9% Protein White (industrial) Wheat Flour contains 1.5 times more Iron and 3.6 times more Selenium than Blanched Almonds.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Blanched Almonds has 1.6 times more Energy, 36.7 times more Fat, 11.6 times more Saturated Fat, 21.1 times more Omega 6, 8.6 times more Sugars and 2.4 times more Protein than Enriched Bleached 9% Protein White Wheat Flour.
• While 1 lb of Enriched Bleached 9% Protein White (industrial) Wheat Flour contains 4.1 times more Carbohydrate than Blanched Almonds.
• Both Blanched Almonds as well as Enriched Bleached 9% Protein White (industrial) Wheat Flour provide inadequate amounts of Omega 3 in one pound.