Comparing Nutrients in 300 calories Blanched Almonds VS Unflavored Wheat-based Formulated with Salt

Weight per 300 calories

• Blanched Almonds: 50.8g
• Unflavored Wheat-based Formulated with Salt: 48.2g

Both foods have similar energy densities which is very high in comparison to other foods.

Which food has more nutrients per 300 calories - Blanched Almonds or Unflavored Wheat-based Formulated with Salt?

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Unflavored Wheat-based Formulated with Salt	8%	78%	14%

Macro Nutrients

	Blanched Almonds	Unflavored Wheat-based Formulated with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27.5% 26.7g	28.7% 28g	97g per day for Men 19-50 years
Saturated Fat	6.3% 2g	13% 4.2g	32g per day for Men 19-50 years
Omega 3	0.13% 0.002g	51% 0.81g	1.6g per day for Men 19-50 years
Omega 6	37% 6.3g	59.5% 10g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.3% 9.5g	8.8% 11.4g	130g per day for Men 19-50 years
Sugars	3.25% 2.35g	NA	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% 0g	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	% 0.015g	NA	g per day for Men 19-50 years
Sucrose	% 2.27g	NA	g per day for Men 19-50 years
Fiber	13.2% 5.03g	6.6% 2.5g	38g per day for Men 19-50 years
Protein	19.4% 11g	12% 6.67g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Unflavored Wheat-based Formulated with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.1% 0.097mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.36mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.78mg	4.52% 0.72mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.2% 0.16mg	3% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.5% 0.058mg	14.6% 0.19mg	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	6.23% 25μg	17% 68.5μg	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	0.054% 0.048mg	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	80.5% 12mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Unflavored Wheat-based Formulated with Salt	Recommended Dietary Allowance
Calcium	12% 120mg	1.25% 12.5mg	1000mg per day for Men 19-50 years
Copper	58% 0.52mg	9.65% 0.087mg	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	21% 1.67mg	14.5% 1.16mg	8mg per day for Men 19-50 years
Magnesium	32.4% 136mg	6.66% 28mg	420mg per day for Men 19-50 years
Manganese	40.6% 0.93mg	166% 3.8mg	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	35% 245mg	25.6% 179mg	700mg per day for Men 19-50 years
Potassium	9.86% 335mg	4.5% 153mg	3400mg per day for Men 19-50 years
Selenium	2.96% 1.63μg	NA	55μg per day for Men 19-50 years
Sodium	0.64% 9.66mg	16.2% 244mg	1500mg per day for Men 19-50 years
Zinc	13.7% 1.5mg	13% 1.4mg	11mg per day for Men 19-50 years
Water	0.062% 2.3g	0.033% 1.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Blanched Almonds vs Unflavored Wheat-based Formulated with Salt:

• Blanched Almonds have 2.5 times more Vitamin B2 and 2.5 times more Vitamin B3 than Unflavored Wheat-based Formulated with Salt.
• While Unflavored Wheat-based Formulated with Salt contains 1.5 times more Vitamin B1, 3.2 times more Vitamin B6 and 2.7 times more Vitamin B9 than Blanched Almonds.
• Both Blanched Almonds and Unflavored Wheat-based Formulated with Salt have similar amounts of Vitamin B5 per 300 kcal.
• Both Blanched Almonds as well as Unflavored Wheat-based Formulated with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Blanched Almonds vs Unflavored Wheat-based Formulated with Salt:

• Blanched Almonds have 9.6 times more Calcium, 6 times more Copper, 1.4 times more Iron, 4.9 times more Magnesium, 1.4 times more Phosphorus and 2.2 times more Potassium than Unflavored Wheat-based Formulated with Salt.
• While Unflavored Wheat-based Formulated with Salt contains 4.1 times more Manganese and 25.2 times more Sodium than Blanched Almonds.
• Both Blanched Almonds and Unflavored Wheat-based Formulated with Salt have similar amounts of Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Blanched Almonds have 2 times more Fiber and 1.6 times more Protein than Unflavored Wheat-based Formulated with Salt.
• While Unflavored Wheat-based Formulated with Salt contains 2.1 times more Saturated Fat, 400.1 times more Omega 3 and 1.6 times more Omega 6 than Blanched Almonds.
• Both Blanched Almonds and Unflavored Wheat-based Formulated with Salt have similar amounts of Energy, Fat and Carbohydrate per 300 kcal.
• Both Blanched Almonds as well as Unflavored Wheat-based Formulated with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.