Comparing Nutrients in 500 calories Almonds VS Unflavored Wheat-based Formulated with Salt

Weight per 500 calories

• Almonds: 86.4g
• Unflavored Wheat-based Formulated with Salt: 80.4g

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

Which food has more nutrients per 500 calories - Almonds or Unflavored Wheat-based Formulated with Salt?

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Unflavored Wheat-based Formulated with Salt	8%	78%	14%

Macro Nutrients

	Almonds	Unflavored Wheat-based Formulated with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44.5% 43g	48% 46.4g	97g per day for Men 19-50 years
Saturated Fat	10.3% 3.3g	22% 7g	32g per day for Men 19-50 years
Omega 3	0.16% 0.003g	84.8% 1.36g	1.6g per day for Men 19-50 years
Omega 6	62.6% 10.6g	99% 17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.3% 18.6g	14.6% 19g	130g per day for Men 19-50 years
Sugars	5.2% 3.76g	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	0.13% 0.095g	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	% 0.15g	NA	g per day for Men 19-50 years
Sucrose	% 3.4g	NA	g per day for Men 19-50 years
Fiber	28.4% 10.8g	11% 4.2g	38g per day for Men 19-50 years
Protein	32.6% 18.3g	20% 11g	56g per day for Men 19-50 years

Vitamins

	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	14.8% 0.18mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75.6% 0.98mg	18.6% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.5% 3.12mg	7.54% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.13% 0.41mg	5% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.1% 0.12mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	164% 49.2μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.5% 38μg	28.5% 114μg	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	0.089% 0.08mg	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	148% 22mg	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

	Almonds	Unflavored Wheat-based Formulated with Salt	Recommended Dietary Allowance
Calcium	23.2% 232mg	2.1% 21mg	1000mg per day for Men 19-50 years
Copper	99% 0.89mg	16% 0.14mg	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	40% 3.2mg	24% 1.93mg	8mg per day for Men 19-50 years
Magnesium	55.5% 233mg	11% 46.6mg	420mg per day for Men 19-50 years
Manganese	82% 1.9mg	277% 6.37mg	2.3mg per day for Men 19-50 years
Molybdenum	87% 39μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	59.3% 415mg	42.6% 298mg	700mg per day for Men 19-50 years
Potassium	18.6% 633mg	7.5% 256mg	3400mg per day for Men 19-50 years
Selenium	6.44% 3.54μg	NA	55μg per day for Men 19-50 years
Sodium	0.058% 0.86mg	27% 406mg	1500mg per day for Men 19-50 years
Zinc	24.5% 2.7mg	21.5% 2.36mg	11mg per day for Men 19-50 years
Water	0.1% 3.8g	0.054% 2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Almonds vs Unflavored Wheat-based Formulated with Salt:

• Almonds have 4.1 times more Vitamin B2, 2.6 times more Vitamin B3 and 1.6 times more Vitamin B5 than Unflavored Wheat-based Formulated with Salt.
• While Unflavored Wheat-based Formulated with Salt contains 1.4 times more Vitamin B1, 2.7 times more Vitamin B6 and 3 times more Vitamin B9 than Almonds.
• Both Almonds as well as Unflavored Wheat-based Formulated with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Almonds vs Unflavored Wheat-based Formulated with Salt:

• Almonds have 11.1 times more Calcium, 6.2 times more Copper, 1.7 times more Iron, 5 times more Magnesium, 1.4 times more Phosphorus and 2.5 times more Potassium than Unflavored Wheat-based Formulated with Salt.
• While Unflavored Wheat-based Formulated with Salt contains 3.4 times more Manganese and 470.1 times more Sodium than Almonds.
• Both Almonds and Unflavored Wheat-based Formulated with Salt have similar amounts of Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Almonds have 2.6 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, 523.5 times more Omega 3 and 1.6 times more Omega 6 than Almonds.
• Both Almonds and Unflavored Wheat-based Formulated with Salt have similar amounts of Energy, Fat and Carbohydrate per 500 kcal.
• Both Almonds as well as Unflavored Wheat-based Formulated with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.