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

Weight per 300 calories

• Enriched Bleached 15% Protein White (industrial) Wheat Flour: 83g
• Oil Roasted Almonds: 49.4g

Oil Roasted Almonds have 1.7 times more energy per unit of mass than Enriched Bleached 15% Protein White (industrial) Wheat Flour, which is very high in comparison to other foods. Enriched Bleached 15% Protein White (industrial) Wheat Flour having high energy density.

Which food has more nutrients per 300 calories - Enriched Bleached 15% Protein White (industrial) Wheat Flour or Oil Roasted Almonds?

Macros Ratio

	Protein	Fat	Carbs
Enriched Bleached 15% Protein White (industrial) Wheat Flour	17%	4%	79%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Enriched Bleached 15% Protein White (industrial) Wheat Flour	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.17g	28% 27.3g	97g per day for Men 19-50 years
Saturated Fat	0.7% 0.23g	6.5% 2.08g	32g per day for Men 19-50 years
Omega 3	0.88% 0.014g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	3.4% 0.58g	39.3% 6.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44.5% 58g	6.72% 8.74g	130g per day for Men 19-50 years
Sugars	1.05% 0.76g	3.1% 2.25g	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% 0g	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	% 0.02g	g per day for Men 19-50 years
Sucrose	% 0.12g	% 2.16g	g per day for Men 19-50 years
Fiber	5.23% 2g	13.7% 5.2g	38g per day for Men 19-50 years
Protein	22.7% 12.7g	18.7% 10.5g	56g per day for Men 19-50 years

Vitamins

	Enriched Bleached 15% Protein White (industrial) Wheat Flour	Oil 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	51% 0.61mg	3.8% 0.045mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.4% 0.37mg	29.7% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.93mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.08% 0.35mg	2.26% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.87% 0.037mg	4.5% 0.058mg	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	35.2% 141μg	3.34% 13.3μg	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	85.6% 13mg	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 Bleached 15% Protein White (industrial) Wheat Flour	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	1.4% 14mg	14.4% 144mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	52.4% 0.47mg	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	52.4% 4.2mg	22.7% 1.8mg	8mg per day for Men 19-50 years
Magnesium	7.5% 31.5mg	32.2% 135mg	420mg per day for Men 19-50 years
Manganese	20.5% 0.47mg	53% 1.2mg	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	15% 106mg	33% 230mg	700mg per day for Men 19-50 years
Potassium	2.92% 99mg	10% 345mg	3400mg per day for Men 19-50 years
Selenium	42.3% 23.3μg	3.7% 2.03μg	55μg per day for Men 19-50 years
Sodium	0.11% 1.66mg	0.033% 0.49mg	1500mg per day for Men 19-50 years
Zinc	8.74% 0.96mg	13.8% 1.5mg	11mg per day for Men 19-50 years
Water	0.29% 10.6g	0.037% 1.4g	3700g per day for Men 19-50 years

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

• Enriched Bleached 15% Protein White (industrial) Wheat Flour has 13.4 times more Vitamin B1, 2.7 times more Vitamin B3, 3.1 times more Vitamin B5 and 10.6 times more Vitamin B9 than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 1.6 times more Vitamin B6 and 309.8 times more Vitamin E than Enriched Bleached 15% Protein White (industrial) Wheat Flour.
• Both Enriched Bleached 15% Protein White (industrial) Wheat Flour and Oil Roasted Almonds have similar amounts of Vitamin B2 per 300 kcal.
• Both Enriched Bleached 15% Protein White (industrial) Wheat Flour as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 kcal.

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

• Enriched Bleached 15% Protein White (industrial) Wheat Flour has 2.3 times more Iron and 11.5 times more Selenium than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 10.2 times more Calcium, 2.9 times more Copper, 4.3 times more Magnesium, 2.6 times more Manganese, 2.2 times more Phosphorus, 3.5 times more Potassium and 1.6 times more Zinc than Enriched Bleached 15% Protein White (industrial) Wheat Flour.

Comparison of macro-nutrients per 300 calories:

• Enriched Bleached 15% Protein White (industrial) Wheat Flour has 6.6 times more Carbohydrate and 1.2 times more Protein than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 23.3 times more Fat, 9.2 times more Saturated Fat, 11.6 times more Omega 6, 2.9 times more Sugars and 2.6 times more Fiber than Enriched Bleached 15% Protein White (industrial) Wheat Flour.
• Both Enriched Bleached 15% Protein White (industrial) Wheat Flour and Oil Roasted Almonds have similar amounts of Energy per 300 kcal.
• Both Enriched Bleached 15% Protein White (industrial) Wheat Flour as well as Oil Roasted Almonds have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 300 kcal.