Comparing Nutrients in 1 pound Whole Wheat Flour VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Whole Wheat Flour	15%	6%	79%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Whole Wheat Flour	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	53% 1542kcal	95% 2753kcal	2900kcal per day for Men 19-50 years
Fat	11.7% 11.3g	258% 250g	97g per day for Men 19-50 years
Saturated Fat	6.1% 1.95g	59.6% 19g	32g per day for Men 19-50 years
Omega 3	20.7% 0.33g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	29% 4.96g	361% 61.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	251% 326g	61.7% 80g	130g per day for Men 19-50 years
Sugars	2.57% 1.86g	28.5% 20.6g	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	0.31% 0.23g	0% 0g	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	% 0g	% 0.18g	g per day for Men 19-50 years
Sucrose	% 1.63g	% 20g	g per day for Men 19-50 years
Fiber	128% 48.5g	125% 47.6g	38g per day for Men 19-50 years
Protein	107% 60g	172% 96g	56g per day for Men 19-50 years

Vitamins

	Whole Wheat Flour	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	190% 2.28mg	34.8% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	57.6% 0.75mg	273% 3.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	141% 22.5mg	104% 16.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54.7% 2.74mg	20.8% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	142% 1.85mg	41% 0.54mg	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	50% 200μg	30.6% 122μg	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	21.5% 3.22mg	785% 118mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.2% 8.6μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Wheat Flour	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	15.4% 154mg	132% 1320mg	1000mg per day for Men 19-50 years
Copper	207% 1.86mg	481% 4.33mg	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	204% 16.3mg	209% 16.7mg	8mg per day for Men 19-50 years
Magnesium	148% 621mg	296% 1243mg	420mg per day for Men 19-50 years
Manganese	802% 18.4mg	485% 11mg	2.3mg per day for Men 19-50 years
Molybdenum	590% 265μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	231% 1619mg	302% 2114mg	700mg per day for Men 19-50 years
Potassium	48.4% 1647mg	93% 3171mg	3400mg per day for Men 19-50 years
Selenium	510% 280μg	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	107% 11.8mg	127% 14mg	11mg per day for Men 19-50 years
Water	1.3% 48.7g	0.34% 12.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Whole Wheat Flour VS Oil Roasted Almonds per 1 lb

Compare the macro and micronutrient content in 1 lb of Whole Wheat Flour versus 1 lb of Oil Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Whole Wheat Flour vs Oil Roasted Almonds:

• 1 pound of Whole Wheat Flour has 5.5 times more Vitamin B1, 1.4 times more Vitamin B3, 2.6 times more Vitamin B5, 3.4 times more Vitamin B6 and 1.6 times more Vitamin B9 than Oil Roasted Almonds.
• While 1 lb of Oil Roasted Almonds contains 4.7 times more Vitamin B2 and 36.6 times more Vitamin E than Whole-grain Wheat Flour.
• Both Whole-grain Wheat Flour as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in one pound.

Comparing minerals per 1 pound for Whole Wheat Flour vs Oil Roasted Almonds:

• 1 pound of Whole Wheat Flour has 1.7 times more Manganese and 15.1 times more Selenium than Oil Roasted Almonds.
• While 1 lb of Oil Roasted Almonds contains 8.6 times more Calcium, 2.3 times more Copper, 2 times more Magnesium, 1.3 times more Phosphorus and 1.9 times more Potassium than Whole-grain Wheat Flour.
• Both Whole Wheat Flour and Oil Roasted Almonds contain similar levels of Iron and Zinc per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Whole Wheat Flour has more Omega 3 and 4.1 times more Carbohydrate than Oil Roasted Almonds.
• While 1 lb of Oil Roasted Almonds contains 1.8 times more Energy, 22.1 times more Fat, 9.8 times more Saturated Fat, 12.4 times more Omega 6, 11.1 times more Sugars and 1.6 times more Protein than Whole-grain Wheat Flour.
• Both Whole Wheat Flour and Oil Roasted Almonds offer comparable quantities of Fiber per one pound.
• 1 pound of Oil Roasted Almonds provide inadequate amounts of Omega 3