Comparing Nutrients in 1 pound Enriched Wheat Flour VS Almond paste

Macros Ratio

	Protein	Fat	Carbs
Enriched Wheat Flour	12%	2%	86%
Almond paste	8%	52%	40%

Macro Nutrients

	Enriched Wheat Flour	Almond paste	Recommended Dietary Allowance
Energy	57% 1651kcal	71.6% 2077kcal	2900kcal per day for Men 19-50 years
Fat	4.6% 4.45g	130% 126g	97g per day for Men 19-50 years
Saturated Fat	2.2% 0.7g	37.3% 12g	32g per day for Men 19-50 years
Omega 3	6.24% 0.1g	56.4% 0.9g	1.6g per day for Men 19-50 years
Omega 6	10.4% 1.77g	149% 25.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	266% 346g	167% 217g	130g per day for Men 19-50 years
Sugars	1.7% 1.22g	227% 164g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	32.2% 12.2g	57.3% 21.8g	38g per day for Men 19-50 years
Protein	83.7% 47g	73% 41g	56g per day for Men 19-50 years

Vitamins

	Enriched 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	297% 3.56mg	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	172% 2.24mg	144% 1.88mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	167% 26.8mg	40.3% 6.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39.7% 2mg	10.3% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.4% 0.2mg	12.6% 0.16mg	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	208% 830μg	82.8% 331μg	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	0.5% 0.45mg	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	6.96% 1.04mg	409% 61.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.13% 1.36μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enriched Wheat Flour	Almond paste	Recommended Dietary Allowance
Calcium	6.8% 68mg	78% 780mg	1000mg per day for Men 19-50 years
Copper	72.6% 0.65mg	229% 2.06mg	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	263% 21mg	91% 7.26mg	8mg per day for Men 19-50 years
Magnesium	23.8% 100mg	140% 590mg	420mg per day for Men 19-50 years
Manganese	134% 3.1mg	169% 3.9mg	2.3mg per day for Men 19-50 years
Molybdenum	279% 126μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	70% 490mg	167% 1170mg	700mg per day for Men 19-50 years
Potassium	14.3% 485mg	42% 1424mg	3400mg per day for Men 19-50 years
Selenium	280% 154μg	34.6% 19μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	2.72% 41mg	1500mg per day for Men 19-50 years
Zinc	29% 3.18mg	61% 6.7mg	11mg per day for Men 19-50 years
Water	1.46% 54g	1.73% 64g	3700g per day for Men 19-50 years

Nutrient Comparison: Enriched Wheat Flour VS Almond paste per 1 lb

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

Lets compare vitamin content per 1 pound of Enriched Wheat Flour vs Almond paste:

• 1 pound of Enriched Wheat Flour has 9.6 times more Vitamin B1, 4.2 times more Vitamin B3, 3.9 times more Vitamin B5, 1.2 times more Vitamin B6 and 2.5 times more Vitamin B9 than Almond paste.
• While 1 lb of Almond paste contains 58.9 times more Vitamin E than Unbleached Enriched All-purpose White Wheat Flour.
• Both Enriched Wheat Flour and Almond paste provide similar amounts of Vitamin B2 per one pound.
• 1 pound of Enriched Wheat Flour have insufficient amounts of Vitamin E
• Both Unbleached Enriched All-purpose White Wheat Flour as well as Almond paste have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in one pound.

Comparing minerals per 1 pound for Enriched Wheat Flour vs Almond paste:

• 1 pound of Enriched Wheat Flour has 2.9 times more Iron and 8.1 times more Selenium than Almond paste.
• While 1 lb of Almond paste contains 11.5 times more Calcium, 3.2 times more Copper, 5.9 times more Magnesium, 1.3 times more Manganese, 2.4 times more Phosphorus, 2.9 times more Potassium and 2.1 times more Zinc than Unbleached Enriched All-purpose White Wheat Flour.
• 1 pound of Enriched Wheat Flour lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Enriched Wheat Flour has 1.6 times more Carbohydrate than Almond paste.
• While 1 lb of Almond paste contains 1.3 times more Energy, 28.3 times more Fat, 17 times more Saturated Fat, 9 times more Omega 3, 14.3 times more Omega 6, 134.3 times more Sugars and 1.8 times more Fiber than Unbleached Enriched All-purpose White Wheat Flour.
• Both Enriched Wheat Flour and Almond paste offer comparable quantities of Protein per one pound.
• 1 pound of Enriched Wheat Flour provide inadequate amounts of Omega 3