Comparing Nutrients in 1 pound Hard white Wheat VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Hard white Wheat	12%	4%	84%
Almonds	14%	72%	14%

Macro Nutrients

	Hard white Wheat	Almonds	Recommended Dietary Allowance
Energy	53.5% 1551kcal	91% 2626kcal	2900kcal per day for Men 19-50 years
Fat	8% 7.76g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	3.93% 1.26g	54% 17.2g	32g per day for Men 19-50 years
Omega 3	9.92% 0.16g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	19% 3.24g	329% 56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	265% 344g	75% 98g	130g per day for Men 19-50 years
Sugars	2.57% 1.86g	27.2% 19.7g	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	0.69% 0.5g	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	% 0.77g	g per day for Men 19-50 years
Sucrose	NA	% 18g	g per day for Men 19-50 years
Fiber	146% 55.3g	149% 56.7g	38g per day for Men 19-50 years
Protein	92% 51.3g	171% 96g	56g per day for Men 19-50 years

Vitamins

	Hard white Wheat	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	146% 1.76mg	77.5% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.7% 0.49mg	397% 5.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	124% 20mg	103% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	86.5% 4.33mg	42.7% 2.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	128% 1.67mg	48% 0.62mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	862% 259μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	43% 172μg	50% 200μg	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	30.5% 4.6mg	775% 116mg	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

	Hard white Wheat	Almonds	Recommended Dietary Allowance
Calcium	14.5% 145mg	122% 1220mg	1000mg per day for Men 19-50 years
Copper	183% 1.65mg	520% 4.68mg	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	259% 20.7mg	210% 17mg	8mg per day for Men 19-50 years
Magnesium	100% 422mg	292% 1225mg	420mg per day for Men 19-50 years
Manganese	754% 17.3mg	430% 9.9mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	457% 205μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	230% 1610mg	312% 2182mg	700mg per day for Men 19-50 years
Potassium	57.6% 1960mg	98% 3325mg	3400mg per day for Men 19-50 years
Selenium	NA	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	137% 15mg	129% 14mg	11mg per day for Men 19-50 years
Water	1.17% 43.4g	0.54% 20g	3700g per day for Men 19-50 years

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

• Hard white Wheat has 1.9 times more Vitamin B1, 1.2 times more Vitamin B3, 2 times more Vitamin B5, 2.7 times more Vitamin B6 and more Vitamin K than Almonds.
• While Almonds contain 10.5 times more Vitamin B2 and 25.4 times more Vitamin E than Hard white Wheat.
• Both Hard white Wheat and Almonds have similar amounts of Vitamin B9 per 1 lb.
• Both Hard white Wheat as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Hard white Wheat vs Almonds:

• Hard white Wheat has 1.2 times more Iron and 1.8 times more Manganese than Almonds.
• While Almonds contain 8.4 times more Calcium, 2.8 times more Copper, 2.9 times more Magnesium, 1.4 times more Phosphorus and 1.7 times more Potassium than Hard white Wheat.
• Both Hard white Wheat and Almonds have similar amounts of Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Hard white Wheat has 11.7 times more Omega 3 and 3.5 times more Carbohydrate than Almonds.
• While Almonds contain 1.7 times more Energy, 29.2 times more Fat, 13.7 times more Saturated Fat, 17.2 times more Omega 6, 10.6 times more Sugars and 1.9 times more Protein than Hard white Wheat.
• Both Hard white Wheat and Almonds have similar amounts of Fiber per 1 lb.
• Both Hard white Wheat as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.