Comparing Nutrients in 300 calories Blanched Almonds VS Enriched Bleached 15% Protein White (industrial) Wheat Flour

Weight per 300 calories

• Blanched Almonds: 50.8g
• Enriched Bleached 15% Protein White (industrial) Wheat Flour: 83g

Blanched Almonds have 1.6 times more energy per 100g than Enriched Bleached 15% Protein White (industrial) Wheat Flour. It has very high energy density when compared to other foods. Enriched Bleached 15% Protein White (industrial) Wheat Flour having high energy density.

Discover which food has more nutrients per 300 calories - Blanched Almonds or Enriched Bleached 15% Protein White (industrial) Wheat Flour?

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Enriched Bleached 15% Protein White (industrial) Wheat Flour	17%	4%	79%

Macro Nutrients

	Blanched Almonds	Enriched Bleached 15% Protein White (industrial) Wheat Flour	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27.5% 26.7g	1.2% 1.17g	97g per day for Men 19-50 years
Saturated Fat	6.3% 2g	0.7% 0.23g	32g per day for Men 19-50 years
Omega 3	0.13% 0.002g	0.88% 0.014g	1.6g per day for Men 19-50 years
Omega 6	37% 6.3g	3.4% 0.58g	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	44.5% 58g	130g per day for Men 19-50 years
Sugars	3.25% 2.35g	1.05% 0.76g	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	0.034% 0.025g	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	% 0.025g	g per day for Men 19-50 years
Sucrose	% 2.27g	% 0.12g	g per day for Men 19-50 years
Fiber	13.2% 5.03g	5.23% 2g	38g per day for Men 19-50 years
Protein	19.4% 11g	22.7% 12.7g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Enriched Bleached 15% Protein White (industrial) 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	8.1% 0.097mg	51% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.36mg	28.4% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.78mg	31% 4.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.2% 0.16mg	7.08% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.5% 0.058mg	2.87% 0.037mg	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	35.2% 141μg	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	80.5% 12mg	0.28% 0.041mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.21% 0.25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Enriched Bleached 15% Protein White (industrial) Wheat Flour	Recommended Dietary Allowance
Calcium	12% 120mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	58% 0.52mg	18% 0.16mg	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	52.4% 4.2mg	8mg per day for Men 19-50 years
Magnesium	32.4% 136mg	7.5% 31.5mg	420mg per day for Men 19-50 years
Manganese	40.6% 0.93mg	20.5% 0.47mg	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	15% 106mg	700mg per day for Men 19-50 years
Potassium	9.86% 335mg	2.92% 99mg	3400mg per day for Men 19-50 years
Selenium	2.96% 1.63μg	42.3% 23.3μg	55μg per day for Men 19-50 years
Sodium	0.64% 9.66mg	0.11% 1.66mg	1500mg per day for Men 19-50 years
Zinc	13.7% 1.5mg	8.74% 0.96mg	11mg per day for Men 19-50 years
Water	0.062% 2.3g	0.29% 10.6g	3700g per day for Men 19-50 years

Blanched Almonds VS Enriched Bleached 15% Protein White (industrial) Wheat Flour Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Blanched Almonds or Enriched Bleached 15% Protein White (industrial) Wheat Flour?

Lets compare vitamin content per 300 calories of Blanched Almonds vs Enriched Bleached 15% Protein White (industrial) Wheat Flour:

• 300 calories of Blanched Almonds have 291.4 times more Vitamin E than Enriched Bleached 15% Protein White (industrial) Wheat Flour.
• While 300 kcal of Enriched Bleached 15% Protein White (industrial) Wheat Flour contain 6.3 times more Vitamin B1, 2.8 times more Vitamin B3, 2.2 times more Vitamin B5 and 5.7 times more Vitamin B9 than Blanched Almonds.
• Both Blanched Almonds and Enriched Bleached 15% Protein White (industrial) Wheat Flour provide similar amounts of Vitamin B2 per 300 calories.
• 300 calories of Blanched Almonds have insufficient amounts of Vitamin B5
• 300 calories of Enriched Bleached 15% Protein White (industrial) Wheat Flour have insufficient amounts of Vitamin E
• Both Blanched Almonds as well as Enriched Bleached 15% Protein White (industrial) Wheat Flour have insufficient amounts of Vitamin A, Vitamin B6, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Blanched Almonds vs Enriched Bleached 15% Protein White (industrial) Wheat Flour:

• 300 calories of Blanched Almonds have 8.5 times more Calcium, 3.2 times more Copper, 4.3 times more Magnesium, 2 times more Manganese, 2.3 times more Phosphorus, 3.4 times more Potassium and 1.6 times more Zinc than Enriched Bleached 15% Protein White (industrial) Wheat Flour.
• While 300 kcal of Enriched Bleached 15% Protein White (industrial) Wheat Flour contain 2.5 times more Iron and 14.3 times more Selenium than Blanched Almonds.
• 300 calories of Blanched Almonds lack sufficient amounts of Selenium
• 300 calories of Enriched Bleached 15% Protein White (industrial) Wheat Flour lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Blanched Almonds have 22.9 times more Fat, 8.9 times more Saturated Fat, 10.9 times more Omega 6 and 2.5 times more Fiber than Enriched Bleached 15% Protein White (industrial) Wheat Flour.
• While 300 kcal of Enriched Bleached 15% Protein White (industrial) Wheat Flour contain 6.1 times more Carbohydrate than Blanched Almonds.
• Both Blanched Almonds and Enriched Bleached 15% Protein White (industrial) Wheat Flour offer comparable quantities of Energy and Protein per 300 calories.
• 300 calories of Enriched Bleached 15% Protein White (industrial) Wheat Flour provide inadequate amounts of Omega 6 and Fiber
• Both Blanched Almonds as well as Enriched Bleached 15% Protein White (industrial) Wheat Flour provide inadequate amounts of Omega 3 in 300 calories.