Comparing Nutrients in 500 calories Blanched Almonds VS Enriched Bleached 15% Protein White (industrial) Wheat Flour

Weight per 500 calories

• Blanched Almonds: 84.7g
• Enriched Bleached 15% Protein White (industrial) Wheat Flour: 138g

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 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	46% 44.5g	2% 1.95g	97g per day for Men 19-50 years
Saturated Fat	10.5% 3.35g	1.17% 0.38g	32g per day for Men 19-50 years
Omega 3	0.21% 0.003g	1.47% 0.023g	1.6g per day for Men 19-50 years
Omega 6	61.6% 10.5g	5.65% 0.96g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 16g	74.2% 97g	130g per day for Men 19-50 years
Sugars	5.4% 3.92g	1.75% 1.27g	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	0.057% 0.041g	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	% 0.041g	g per day for Men 19-50 years
Sucrose	% 3.78g	% 0.21g	g per day for Men 19-50 years
Fiber	22% 8.4g	8.72% 3.3g	38g per day for Men 19-50 years
Protein	32.4% 18g	38% 21g	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	13.5% 0.16mg	84.7% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46.3% 0.6mg	47.3% 0.61mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.5% 2.97mg	51.4% 8.22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.32% 0.27mg	11.8% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.5% 0.097mg	4.8% 0.062mg	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	10.4% 41.5μg	58.7% 235μg	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	134% 20mg	0.46% 0.069mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.35% 0.41μg	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	20% 200mg	2.35% 23.5mg	1000mg per day for Men 19-50 years
Copper	97% 0.87mg	30% 0.27mg	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	34.7% 2.78mg	87.4% 7mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	12.5% 52.5mg	420mg per day for Men 19-50 years
Manganese	67.6% 1.56mg	34% 0.79mg	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	58.2% 408mg	25.3% 177mg	700mg per day for Men 19-50 years
Potassium	16.4% 558mg	4.87% 166mg	3400mg per day for Men 19-50 years
Selenium	4.93% 2.7μg	70.6% 39μg	55μg per day for Men 19-50 years
Sodium	1.07% 16mg	0.18% 2.76mg	1500mg per day for Men 19-50 years
Zinc	23% 2.5mg	14.6% 1.6mg	11mg per day for Men 19-50 years
Water	0.1% 3.82g	0.48% 17.7g	3700g per day for Men 19-50 years

Blanched Almonds VS Enriched Bleached 15% Protein White (industrial) Wheat Flour Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Blanched Almonds or Enriched Bleached 15% Protein White (industrial) Wheat Flour?

Lets compare vitamin content per 500 calories of Blanched Almonds vs Enriched Bleached 15% Protein White (industrial) Wheat Flour:

• 500 calories of Blanched Almonds have 291.4 times more Vitamin E than Enriched Bleached 15% Protein White (industrial) Wheat Flour.
• While 500 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 500 calories.
• 500 calories of Blanched Almonds have insufficient amounts of Vitamin B5
• 500 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 500 calories.

Comparing minerals per 500 calories for Blanched Almonds vs Enriched Bleached 15% Protein White (industrial) Wheat Flour:

• 500 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 500 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.
• 500 calories of Blanched Almonds lack sufficient amounts of Selenium
• 500 calories of Enriched Bleached 15% Protein White (industrial) Wheat Flour lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 500 calories:

• 500 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 500 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 500 calories.
• 500 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 500 calories.