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

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Enriched Bleached 9% Protein White Wheat Flour	10%	4%	86%

Macro Nutrients

	Roasted Almonds	Enriched Bleached 9% Protein White Wheat Flour	Recommended Dietary Allowance
Energy	94% 2712kcal	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	58% 18.6g	4.8% 1.54g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	4.8% 0.077g	1.6g per day for Men 19-50 years
Omega 6	345% 58.7g	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	73.3% 95g	270% 351g	130g per day for Men 19-50 years
Sugars	30.4% 22g	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	0.063% 0.045g	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	% 0.045g	% 0.14g	g per day for Men 19-50 years
Sucrose	% 21.5g	% 1.18g	g per day for Men 19-50 years
Fiber	130% 49.4g	NA	38g per day for Men 19-50 years
Protein	170% 95g	72% 40.3g	56g per day for Men 19-50 years

Vitamins

	Roasted 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	29% 0.35mg	278% 3.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	418% 5.43mg	155% 2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	169% 27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.46mg	17% 0.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47.5% 0.62mg	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	62.4% 249μg	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	723% 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

	Roasted Almonds	Enriched Bleached 9% Protein White Wheat Flour	Recommended Dietary Allowance
Calcium	122% 1216mg	9.07% 91mg	1000mg per day for Men 19-50 years
Copper	554% 5mg	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	211% 17mg	287% 23mg	8mg per day for Men 19-50 years
Magnesium	301% 1266mg	21.6% 91mg	420mg per day for Men 19-50 years
Manganese	440% 10mg	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	305% 2136mg	55% 386mg	700mg per day for Men 19-50 years
Potassium	95% 3234mg	17.5% 594mg	3400mg per day for Men 19-50 years
Selenium	16.5% 9.07μg	94% 51.7μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	136% 15mg	38.8% 4.26mg	11mg per day for Men 19-50 years
Water	0.3% 11g	1.45% 53.8g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Roasted 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 Roasted Almonds vs Enriched Bleached 9% Protein White Wheat Flour:

• 1 pound of Roasted Almonds has 2.7 times more Vitamin B2, 1.7 times more Vitamin B5, 3.7 times more Vitamin B6 and 478 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 9.6 times more Vitamin B1, 1.6 times more Vitamin B3 and 3.1 times more Vitamin B9 than Dry Roasted Almonds.
• 1 pound of Enriched Bleached 9% Protein White Wheat Flour have insufficient amounts of Vitamin E
• Both Dry Roasted 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 Roasted Almonds vs Enriched Bleached 9% Protein White Wheat Flour:

• 1 pound of Roasted Almonds has 13.4 times more Calcium, 6.7 times more Copper, 14 times more Magnesium, 3.6 times more Manganese, 5.5 times more Phosphorus, 5.4 times more Potassium and 3.5 times more Zinc than Enriched Bleached 9% Protein White Wheat Flour.
• While 1 lb of Enriched Bleached 9% Protein White (industrial) Wheat Flour contains 1.4 times more Iron and 5.7 times more Selenium than Dry Roasted Almonds.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Roasted Almonds has 1.6 times more Energy, 36.7 times more Fat, 12 times more Saturated Fat, 22.1 times more Omega 6, 9 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 3.7 times more Carbohydrate than Dry Roasted Almonds.
• Both Dry Roasted Almonds as well as Enriched Bleached 9% Protein White (industrial) Wheat Flour provide inadequate amounts of Omega 3 in one pound.