Comparing Nutrients in 500 calories Wheat flour, white, all-purpose, enriched, calcium-fortified VS Roasted Almonds

Weight per 500 calories

• Wheat flour, white, all-purpose, enriched, calcium-fortified: 137g
• Roasted Almonds: 83.6g

Dry Roasted Almonds have 1.6 times more energy per unit of mass than Wheat flour, white, all-purpose, enriched, calcium-fortified, which is very high in comparison to other foods. Wheat flour, white, all-purpose, enriched, calcium-fortified having high energy density.

Which food has more nutrients per 500 calories - Wheat flour, white, all-purpose, enriched, calcium-fortified or Roasted Almonds?

Macros Ratio

	Protein	Fat	Carbs
Wheat flour, white, all-purpose, enriched, calcium-fortified	12%	2%	86%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Wheat flour, white, all-purpose, enriched, calcium-fortified	Roasted Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.35g	45.3% 44g	97g per day for Men 19-50 years
Saturated Fat	0.67% 0.21g	10.7% 3.42g	32g per day for Men 19-50 years
Omega 3	1.9% 0.03g	0.52% 0.008g	1.6g per day for Men 19-50 years
Omega 6	3.16% 0.54g	63.7% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80.6% 105g	13.5% 17.6g	130g per day for Men 19-50 years
Sugars	NA	5.6% 4.06g	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	NA	0.012% 0.008g	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	NA	% 0.008g	g per day for Men 19-50 years
Sucrose	NA	% 3.97g	g per day for Men 19-50 years
Fiber	9.76% 3.7g	24% 9.1g	38g per day for Men 19-50 years
Protein	25.3% 14g	31.3% 17.5g	56g per day for Men 19-50 years

Vitamins

	Wheat flour, white, all-purpose, enriched, calcium-fortified	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	90% 1.08mg	5.37% 0.064mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	52% 0.68mg	77% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50.7% 8.1mg	19% 3.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	5.37% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.65% 0.06mg	8.75% 0.11mg	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	63% 251μg	11.5% 46μg	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	0.55% 0.082mg	133% 20mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Wheat flour, white, all-purpose, enriched, calcium-fortified	Roasted Almonds	Recommended Dietary Allowance
Calcium	34.6% 346mg	22.4% 224mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	102% 0.92mg	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	79.7% 6.37mg	39% 3.1mg	8mg per day for Men 19-50 years
Magnesium	7.2% 30.2mg	55.5% 233mg	420mg per day for Men 19-50 years
Manganese	40.7% 0.94mg	81% 1.87mg	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	21% 148mg	56.3% 394mg	700mg per day for Men 19-50 years
Potassium	4.32% 147mg	17.5% 596mg	3400mg per day for Men 19-50 years
Selenium	NA	3.04% 1.67μg	55μg per day for Men 19-50 years
Sodium	0.18% 2.75mg	0.17% 2.5mg	1500mg per day for Men 19-50 years
Zinc	8.74% 0.96mg	25% 2.77mg	11mg per day for Men 19-50 years
Water	0.44% 16.4g	0.054% 2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Wheat flour, white, all-purpose, enriched, calcium-fortified vs Roasted Almonds:

• Wheat flour, white, all-purpose, enriched, calcium-fortified has 16.7 times more Vitamin B1, 2.7 times more Vitamin B3, 2.2 times more Vitamin B5 and 5.5 times more Vitamin B9 than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.5 times more Vitamin B2, 1.9 times more Vitamin B6 and 242.5 times more Vitamin E than Wheat flour, white, all-purpose, enriched, calcium-fortified.
• Both Wheat flour, white, all-purpose, enriched, calcium-fortified as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Wheat flour, white, all-purpose, enriched, calcium-fortified vs Roasted Almonds:

• Wheat flour, white, all-purpose, enriched, calcium-fortified has 1.5 times more Calcium and 2 times more Iron than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 4.6 times more Copper, 7.7 times more Magnesium, 2 times more Manganese, 2.7 times more Phosphorus, 4.1 times more Potassium and 2.9 times more Zinc than Wheat flour, white, all-purpose, enriched, calcium-fortified.

Comparison of macro-nutrients per 500 calories:

• Wheat flour, white, all-purpose, enriched, calcium-fortified has 6 times more Carbohydrate than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 32.6 times more Fat, 16.1 times more Saturated Fat, 20.2 times more Omega 6 and 2.5 times more Fiber than Wheat flour, white, all-purpose, enriched, calcium-fortified.
• Both Wheat flour, white, all-purpose, enriched, calcium-fortified and Dry Roasted Almonds have similar amounts of Energy and Protein per 500 kcal.
• Both Wheat flour, white, all-purpose, enriched, calcium-fortified as well as Dry Roasted Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.