Comparing Nutrients in 300 calories Enriched Self-rising All-purpose White Wheat Flour VS Almond paste

Weight per 300 calories

• Enriched Self-rising All-purpose White Wheat Flour: 84.7g
• Almond paste: 65.5g

Almond paste has 1.3 times more energy per unit of mass than Enriched Self-rising All-purpose White Wheat Flour, which is very high in comparison to other foods. Enriched Self-rising All-purpose White Wheat Flour having high energy density.

Discover which food has more nutrients per 300 calories - Enriched Self-rising All-purpose White Wheat Flour or Almond paste?

Macros Ratio

	Protein	Fat	Carbs
Enriched Self-rising All-purpose White Wheat Flour	11%	3%	86%
Almond paste	8%	52%	40%

Macro Nutrients

	Enriched Self-rising All-purpose White Wheat Flour	Almond paste	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.85% 0.82g	18.7% 18g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	5.4% 1.72g	32g per day for Men 19-50 years
Omega 3	1.17% 0.019g	8.15% 0.13g	1.6g per day for Men 19-50 years
Omega 6	1.93% 0.33g	21.5% 3.65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48.4% 63g	24% 31.3g	130g per day for Men 19-50 years
Sugars	0.26% 0.19g	32.8% 23.7g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	6.02% 2.3g	8.27% 3.14g	38g per day for Men 19-50 years
Protein	15% 8.4g	10.5% 5.9g	56g per day for Men 19-50 years

Vitamins

	Enriched Self-rising All-purpose White Wheat Flour	Almond paste	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	47.6% 0.57mg	4.48% 0.054mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.94mg	5.82% 0.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.42% 0.37mg	1.5% 0.074mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.26% 0.042mg	1.8% 0.024mg	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	41.5% 166μg	12% 48μg	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	0.073% 0.066mg	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	0.28% 0.042mg	59% 8.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.21% 0.25μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enriched Self-rising All-purpose White Wheat Flour	Almond paste	Recommended Dietary Allowance
Calcium	28.6% 286mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	10.5% 0.095mg	33% 0.3mg	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	49.5% 3.96mg	13% 1.05mg	8mg per day for Men 19-50 years
Magnesium	3.83% 16mg	20.3% 85mg	420mg per day for Men 19-50 years
Manganese	37% 0.85mg	24.4% 0.56mg	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	72% 504mg	24% 169mg	700mg per day for Men 19-50 years
Potassium	3.1% 105mg	6.05% 206mg	3400mg per day for Men 19-50 years
Selenium	53% 29μg	5% 2.75μg	55μg per day for Men 19-50 years
Sodium	67.4% 1011mg	0.39% 5.9mg	1500mg per day for Men 19-50 years
Zinc	4.78% 0.53mg	8.8% 0.97mg	11mg per day for Men 19-50 years
Water	0.24% 8.97g	0.25% 9.22g	3700g per day for Men 19-50 years

Enriched Self-rising All-purpose White Wheat Flour VS Almond Paste Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Enriched Self-rising All-purpose White Wheat Flour or Almond paste?

Lets compare vitamin content per 300 calories of Enriched Self-rising All-purpose White Wheat Flour vs Almond paste:

• 300 calories of Enriched Self-rising All-purpose White Wheat Flour have 10.6 times more Vitamin B1, 1.3 times more Vitamin B2, 5.3 times more Vitamin B3, 5 times more Vitamin B5 and 3.5 times more Vitamin B9 than Almond paste.
• While 300 kcal of Almond paste contain 209.3 times more Vitamin E than Enriched Self-rising All-purpose White Wheat Flour.
• 300 calories of Enriched Self-rising All-purpose White Wheat Flour have insufficient amounts of Vitamin E
• 300 calories of Almond paste have insufficient amounts of Vitamin B1, Vitamin B3 and Vitamin B5
• Both Enriched Self-rising All-purpose White Wheat Flour as well as Almond paste 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 Enriched Self-rising All-purpose White Wheat Flour vs Almond paste:

• 300 calories of Enriched Self-rising All-purpose White Wheat Flour have 2.5 times more Calcium, 3.8 times more Iron, 1.5 times more Manganese, 3 times more Phosphorus, 10.6 times more Selenium and 171.5 times more Sodium than Almond paste.
• While 300 kcal of Almond paste contain 3.1 times more Copper, 5.3 times more Magnesium, 2 times more Potassium and 1.8 times more Zinc than Enriched Self-rising All-purpose White Wheat Flour.
• 300 calories of Enriched Self-rising All-purpose White Wheat Flour lack sufficient amounts of Magnesium, Potassium and Zinc
• 300 calories of Almond paste lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Enriched Self-rising All-purpose White Wheat Flour have 2 times more Carbohydrate and 1.4 times more Protein than Almond paste.
• While 300 kcal of Almond paste contain 22.1 times more Fat, 7 times more Omega 3, 11.1 times more Omega 6, 127.4 times more Sugars and 1.4 times more Fiber than Enriched Self-rising All-purpose White Wheat Flour.
• Both Enriched Self-rising All-purpose White Wheat Flour and Almond paste offer comparable quantities of Energy per 300 calories.
• 300 calories of Enriched Self-rising All-purpose White Wheat Flour provide inadequate amounts of Omega 3 and Omega 6