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

Weight per 500 calories

• Roasted Almonds: 83.6g
• Unflavored Wheat-based Formulated with Salt: 80.4g

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

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

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Unflavored Wheat-based Formulated with Salt	8%	78%	14%

Macro Nutrients

	Roasted 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	45.3% 44g	48% 46.4g	97g per day for Men 19-50 years
Saturated Fat	10.7% 3.42g	22% 7g	32g per day for Men 19-50 years
Omega 3	0.52% 0.008g	84.8% 1.36g	1.6g per day for Men 19-50 years
Omega 6	63.7% 11g	99% 17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.5% 17.6g	14.6% 19g	130g per day for Men 19-50 years
Sugars	5.6% 4.06g	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	0.012% 0.008g	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	% 0.008g	NA	g per day for Men 19-50 years
Sucrose	% 3.97g	NA	g per day for Men 19-50 years
Fiber	24% 9.1g	11% 4.2g	38g per day for Men 19-50 years
Protein	31.3% 17.5g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Roasted 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	5.37% 0.064mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77% 1mg	18.6% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.04mg	7.54% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.37% 0.27mg	5% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.75% 0.11mg	24.4% 0.32mg	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	11.5% 46μg	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	133% 20mg	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

	Roasted Almonds	Unflavored Wheat-based Formulated with Salt	Recommended Dietary Allowance
Calcium	22.4% 224mg	2.1% 21mg	1000mg per day for Men 19-50 years
Copper	102% 0.92mg	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	39% 3.1mg	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	81% 1.87mg	277% 6.37mg	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	56.3% 394mg	42.6% 298mg	700mg per day for Men 19-50 years
Potassium	17.5% 596mg	7.5% 256mg	3400mg per day for Men 19-50 years
Selenium	3.04% 1.67μg	NA	55μg per day for Men 19-50 years
Sodium	0.17% 2.5mg	27% 406mg	1500mg per day for Men 19-50 years
Zinc	25% 2.77mg	21.5% 2.36mg	11mg per day for Men 19-50 years
Water	0.054% 2g	0.054% 2g	3700g per day for Men 19-50 years

Roasted Almonds VS Unflavored Wheat-based Formulated With Salt Nutrients Per 500 Kcal

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

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

• 500 calories of Roasted Almonds have 4.2 times more Vitamin B2 and 2.5 times more Vitamin B3 than Unflavored Wheat-based Formulated with Salt.
• While 500 kcal of Unflavored Wheat-based Formulated with Salt contain 3.7 times more Vitamin B1, 2.8 times more Vitamin B6 and 2.5 times more Vitamin B9 than Dry Roasted Almonds.
• 500 calories of Roasted Almonds have insufficient amounts of Vitamin B1 and Vitamin B6
• 500 calories of Unflavored Wheat-based Formulated with Salt have insufficient amounts of Vitamin B3
• Both Dry Roasted Almonds as well as Unflavored Wheat-based Formulated with Salt have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B12, Vitamin C and Vitamin D in 500 calories.

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

• 500 calories of Roasted Almonds have 10.7 times more Calcium, 6.4 times more Copper, 1.6 times more Iron, 5 times more Magnesium, 1.3 times more Phosphorus and 2.3 times more Potassium than Unflavored Wheat-based Formulated with Salt.
• While 500 kcal of Unflavored Wheat-based Formulated with Salt contain 3.4 times more Manganese and 161.8 times more Sodium than Dry Roasted Almonds.
• Both Roasted Almonds and Unflavored Wheat-based Formulated with Salt contain similar levels of Zinc per 500 calories.
• 500 calories of Unflavored Wheat-based Formulated with Salt lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Roasted Almonds have 2.2 times more Fiber and 1.6 times more Protein than Unflavored Wheat-based Formulated with Salt.
• While 500 kcal of Unflavored Wheat-based Formulated with Salt contain 2 times more Saturated Fat, 162.2 times more Omega 3 and 1.6 times more Omega 6 than Dry Roasted Almonds.
• Both Roasted Almonds and Unflavored Wheat-based Formulated with Salt offer comparable quantities of Energy, Fat and Carbohydrate per 500 calories.
• 500 calories of Roasted Almonds provide inadequate amounts of Omega 3