Comparing Nutrients in 300 calories Unenriched Bleached 13% Protein White (industrial) Wheat Flour VS Roasted Almonds

Weight per 300 calories

• Unenriched Bleached 13% Protein White (industrial) Wheat Flour: 83g
• Roasted Almonds: 50.2g

Dry Roasted Almonds have 1.7 times more energy per unit of mass than Unenriched Bleached 13% Protein White (industrial) Wheat Flour, which is very high in comparison to other foods. Unenriched Bleached 13% Protein White (industrial) Wheat Flour having high energy density.

Discover which food has more nutrients per 300 calories - Unenriched Bleached 13% Protein White (industrial) Wheat Flour or Roasted Almonds?

Macros Ratio

	Protein	Fat	Carbs
Unenriched Bleached 13% Protein White (industrial) Wheat Flour	15%	4%	81%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Unenriched Bleached 13% Protein White (industrial) Wheat Flour	Roasted Almonds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.18% 1.14g	27% 26.4g	97g per day for Men 19-50 years
Saturated Fat	0.49% 0.16g	6.4% 2.05g	32g per day for Men 19-50 years
Omega 3	0.88% 0.014g	0.31% 0.005g	1.6g per day for Men 19-50 years
Omega 6	3.25% 0.55g	38.2% 6.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	46% 60g	8.1% 10.5g	130g per day for Men 19-50 years
Sugars	1.26% 0.91g	3.36% 2.44g	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	0.034% 0.025g	0.007% 0.005g	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	% 0.025g	% 0.005g	g per day for Men 19-50 years
Sucrose	% 0.13g	% 2.4g	g per day for Men 19-50 years
Fiber	5.23% 2g	14.4% 5.47g	38g per day for Men 19-50 years
Protein	19.3% 11g	18.8% 10.5g	56g per day for Men 19-50 years

Vitamins

	Unenriched Bleached 13% Protein White (industrial) Wheat Flour	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.4% 0.16mg	3.2% 0.039mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.6% 0.06mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 0.99mg	11.4% 1.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.4% 0.32mg	3.22% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.87% 0.037mg	5.25% 0.068mg	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	6.42% 25.7μg	6.9% 27.6μg	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	0.28% 0.041mg	80% 12mg	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

	Unenriched Bleached 13% Protein White (industrial) Wheat Flour	Roasted Almonds	Recommended Dietary Allowance
Calcium	2% 20mg	13.4% 134mg	1000mg per day for Men 19-50 years
Copper	17.2% 0.15mg	61.3% 0.55mg	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	13% 1.04mg	23.4% 1.87mg	8mg per day for Men 19-50 years
Magnesium	6.9% 29mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	22.5% 0.52mg	48.7% 1.1mg	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	14% 99mg	33.8% 236mg	700mg per day for Men 19-50 years
Potassium	3.1% 106mg	10.5% 358mg	3400mg per day for Men 19-50 years
Selenium	39.5% 21.7μg	1.82% 1μg	55μg per day for Men 19-50 years
Sodium	0.11% 1.66mg	0.1% 1.5mg	1500mg per day for Men 19-50 years
Zinc	12% 1.33mg	15% 1.66mg	11mg per day for Men 19-50 years
Water	0.29% 10.6g	0.033% 1.2g	3700g per day for Men 19-50 years

Unenriched Bleached 13% Protein White (industrial) Wheat Flour VS Roasted Almonds Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Unenriched Bleached 13% Protein White (industrial) Wheat Flour or Roasted Almonds?

Lets compare vitamin content per 300 calories of Unenriched Bleached 13% Protein White (industrial) Wheat Flour vs Roasted Almonds:

• 300 calories of Unenriched Bleached 13% Protein White (industrial) Wheat Flour have 4.2 times more Vitamin B1 and 2 times more Vitamin B5 than Roasted Almonds.
• While 300 kcal of Dry Roasted Almonds contain 10.1 times more Vitamin B2, 1.8 times more Vitamin B3 and 289.4 times more Vitamin E than Unenriched Bleached 13% Protein White (industrial) Wheat Flour.
• Both Unenriched Bleached 13% Protein White (industrial) Wheat Flour and Roasted Almonds provide similar amounts of Vitamin B9 per 300 calories.
• 300 calories of Unenriched Bleached 13% Protein White (industrial) Wheat Flour have insufficient amounts of Vitamin B2 and Vitamin E
• 300 calories of Roasted Almonds have insufficient amounts of Vitamin B1 and Vitamin B5
• Both Unenriched Bleached 13% Protein White (industrial) Wheat Flour as well as Dry Roasted Almonds 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 Unenriched Bleached 13% Protein White (industrial) Wheat Flour vs Roasted Almonds:

• 300 calories of Unenriched Bleached 13% Protein White (industrial) Wheat Flour have 21.6 times more Selenium than Roasted Almonds.
• While 300 kcal of Dry Roasted Almonds contain 6.8 times more Calcium, 3.6 times more Copper, 1.8 times more Iron, 4.8 times more Magnesium, 2.2 times more Manganese, 2.4 times more Phosphorus, 3.4 times more Potassium and 1.3 times more Zinc than Unenriched Bleached 13% Protein White (industrial) Wheat Flour.
• 300 calories of Unenriched Bleached 13% Protein White (industrial) Wheat Flour lack sufficient amounts of Calcium and Potassium
• 300 calories of Roasted Almonds lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Unenriched Bleached 13% Protein White (industrial) Wheat Flour have 5.7 times more Carbohydrate than Roasted Almonds.
• While 300 kcal of Dry Roasted Almonds contain 23 times more Fat, 13.1 times more Saturated Fat, 11.8 times more Omega 6 and 2.7 times more Fiber than Unenriched Bleached 13% Protein White (industrial) Wheat Flour.
• Both Unenriched Bleached 13% Protein White (industrial) Wheat Flour and Roasted Almonds offer comparable quantities of Energy and Protein per 300 calories.
• 300 calories of Unenriched Bleached 13% Protein White (industrial) Wheat Flour provide inadequate amounts of Omega 6 and Fiber
• Both Unenriched Bleached 13% Protein White (industrial) Wheat Flour as well as Dry Roasted Almonds provide inadequate amounts of Omega 3 in 300 calories.