Comparing Nutrients in 300 calories Almonds VS Whole Wheat Flour

Weight per 300 calories

• Almonds: 51.8g
• Whole Wheat Flour: 88.2g

Almonds have 1.7 times more energy per 100g than Whole Wheat Flour. It has very high energy density when compared to other foods. Whole-grain Wheat Flour having high energy density.

Which food has more nutrients per 300 calories - Almonds or Whole Wheat Flour?

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Whole Wheat Flour	15%	6%	79%

Macro Nutrients

	Almonds	Whole Wheat Flour	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	26.7% 26g	2.27% 2.2g	97g per day for Men 19-50 years
Saturated Fat	6.16% 1.97g	1.2% 0.38g	32g per day for Men 19-50 years
Omega 3	0.097% 0.002g	4.03% 0.064g	1.6g per day for Men 19-50 years
Omega 6	37.6% 6.4g	5.67% 0.96g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.6% 11g	49% 63.5g	130g per day for Men 19-50 years
Sugars	3.1% 2.25g	0.5% 0.36g	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	0.079% 0.057g	0.061% 0.044g	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	% 0.088g	% 0g	g per day for Men 19-50 years
Sucrose	% 2.05g	% 0.32g	g per day for Men 19-50 years
Fiber	17% 6.48g	25% 9.44g	38g per day for Men 19-50 years
Protein	19.6% 11g	21% 11.7g	56g per day for Men 19-50 years

Vitamins

	Almonds	Whole 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	8.85% 0.11mg	37% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.4% 0.59mg	11% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	27.3% 4.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.9% 0.24mg	10.6% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.46% 0.071mg	27.6% 0.36mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	98% 29.5μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.7% 22.8μg	9.7% 39μg	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	88.5% 13.3mg	4.18% 0.63mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.4% 1.68μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Whole Wheat Flour	Recommended Dietary Allowance
Calcium	14% 139mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	59.4% 0.53mg	40% 0.36mg	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	24% 1.92mg	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	28.8% 121mg	420mg per day for Men 19-50 years
Manganese	49% 1.13mg	156% 3.6mg	2.3mg per day for Men 19-50 years
Molybdenum	52% 23.5μg	115% 51.6μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	35.6% 249mg	45% 315mg	700mg per day for Men 19-50 years
Potassium	11% 380mg	9.42% 320mg	3400mg per day for Men 19-50 years
Selenium	3.86% 2.12μg	99% 54.5μg	55μg per day for Men 19-50 years
Sodium	0.035% 0.52mg	0.12% 1.76mg	1500mg per day for Men 19-50 years
Zinc	14.7% 1.6mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	0.062% 2.3g	0.26% 9.48g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Almonds vs Whole Wheat Flour:

• Almonds have 4.1 times more Vitamin B2 and 21.2 times more Vitamin E than Whole-grain Wheat Flour.
• While Whole-grain Wheat Flour contains 4.2 times more Vitamin B1, 2.3 times more Vitamin B3, 2.2 times more Vitamin B5, 5.1 times more Vitamin B6 and 1.7 times more Vitamin B9 than Almonds.
• Both Almonds as well as Whole-grain Wheat Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Almonds vs Whole Wheat Flour:

• Almonds have 4.6 times more Calcium and 1.5 times more Copper than Whole-grain Wheat Flour.
• While Whole-grain Wheat Flour contains 1.7 times more Iron, 3.2 times more Manganese, 2.2 times more Molybdenum, 1.3 times more Phosphorus, 25.7 times more Selenium and 1.4 times more Zinc than Almonds.
• Both Almonds and Whole-grain Wheat Flour have similar amounts of Magnesium and Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Almonds have 11.7 times more Fat, 5.2 times more Saturated Fat, 6.6 times more Omega 6 and 6.2 times more Sugars than Whole-grain Wheat Flour.
• While Whole-grain Wheat Flour contains 41.4 times more Omega 3, 5.7 times more Carbohydrate and 1.5 times more Fiber than Almonds.
• Both Almonds and Whole-grain Wheat Flour have similar amounts of Energy and Protein per 300 kcal.
• Both Almonds as well as Whole-grain Wheat Flour have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 300 kcal.