Comparing Nutrients in 500 calories Roasted Almonds VS Whole Triticale Flour

Weight per 500 calories

• Roasted Almonds: 83.6g
• Whole Triticale Flour: 148g

Roasted Almonds have 1.8 times more energy per 100g than Whole Triticale Flour. It has very high energy density when compared to other foods. Whole-grain Triticale Flour having high energy density.

Which food has more nutrients per 500 calories - Roasted Almonds or Whole Triticale Flour?

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Whole Triticale Flour	15%	5%	80%

Macro Nutrients

	Roasted Almonds	Whole Triticale Flour	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	45.3% 44g	2.76% 2.68g	97g per day for Men 19-50 years
Saturated Fat	10.7% 3.42g	1.47% 0.47g	32g per day for Men 19-50 years
Omega 3	0.52% 0.008g	4.9% 0.078g	1.6g per day for Men 19-50 years
Omega 6	63.7% 11g	6.45% 1.1g	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	83.2% 108g	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	57% 21.6g	38g per day for Men 19-50 years
Protein	31.3% 17.5g	35% 19.5g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Whole Triticale Flour	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	46.6% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77% 1mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.04mg	26.4% 4.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.37% 0.27mg	64.2% 3.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.75% 0.11mg	46% 0.6mg	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	27.4% 109μg	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	133% 20mg	8.88% 1.33mg	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	Whole Triticale Flour	Recommended Dietary Allowance
Calcium	22.4% 224mg	5.18% 51.8mg	1000mg per day for Men 19-50 years
Copper	102% 0.92mg	92% 0.83mg	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	48% 3.83mg	8mg per day for Men 19-50 years
Magnesium	55.5% 233mg	54% 226mg	420mg per day for Men 19-50 years
Manganese	81% 1.87mg	269% 6.2mg	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	56.3% 394mg	68% 475mg	700mg per day for Men 19-50 years
Potassium	17.5% 596mg	20.3% 689mg	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	0.2% 2.96mg	1500mg per day for Men 19-50 years
Zinc	25% 2.77mg	35.8% 3.93mg	11mg per day for Men 19-50 years
Water	0.054% 2g	0.4% 15g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Roasted Almonds vs Whole Triticale Flour:

• Dry Roasted Almonds have 5.1 times more Vitamin B2 and 15 times more Vitamin E than Whole-grain Triticale Flour.
• While Whole-grain Triticale Flour contains 8.7 times more Vitamin B1, 1.4 times more Vitamin B3, 12 times more Vitamin B5, 5.2 times more Vitamin B6 and 2.4 times more Vitamin B9 than Dry Roasted Almonds.
• Both Dry Roasted Almonds as well as Whole-grain Triticale Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Roasted Almonds vs Whole Triticale Flour:

• Dry Roasted Almonds have 4.3 times more Calcium than Whole-grain Triticale Flour.
• While Whole-grain Triticale Flour contains 3.3 times more Manganese and 1.4 times more Zinc than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Whole-grain Triticale Flour have similar amounts of Copper, Iron, Magnesium, Phosphorus and Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Dry Roasted Almonds have 16.4 times more Fat, 7.3 times more Saturated Fat and 9.9 times more Omega 6 than Whole-grain Triticale Flour.
• While Whole-grain Triticale Flour contains 6.2 times more Carbohydrate and 2.4 times more Fiber than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Whole-grain Triticale Flour have similar amounts of Energy and Protein per 500 kcal.
• Both Dry Roasted Almonds as well as Whole-grain Triticale Flour have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.