Comparing Nutrients in 500 calories Enriched Self-rising All-purpose White Wheat Flour VS Almonds

Weight per 500 calories

• Enriched Self-rising All-purpose White Wheat Flour: 141g
• Almonds: 86.4g

Almonds have 1.6 times more energy per unit of mass than Enriched Self-rising All-purpose White Wheat Flour, which is very high in comparison to other foods. Enriched Self-rising All-purpose White Wheat Flour having high energy density.

Which food has more nutrients per 500 calories - Enriched Self-rising All-purpose White Wheat Flour or Almonds?

Macros Ratio

	Protein	Fat	Carbs
Enriched Self-rising All-purpose White Wheat Flour	11%	3%	86%
Almonds	14%	72%	14%

Macro Nutrients

	Enriched Self-rising All-purpose White Wheat Flour	Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.37g	44.5% 43g	97g per day for Men 19-50 years
Saturated Fat	0.68% 0.22g	10.3% 3.3g	32g per day for Men 19-50 years
Omega 3	1.94% 0.031g	0.16% 0.003g	1.6g per day for Men 19-50 years
Omega 6	3.22% 0.55g	62.6% 10.6g	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	14.3% 18.6g	130g per day for Men 19-50 years
Sugars	0.43% 0.31g	5.2% 3.76g	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	0.13% 0.095g	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	% 0.15g	g per day for Men 19-50 years
Sucrose	NA	% 3.4g	g per day for Men 19-50 years
Fiber	10% 3.8g	28.4% 10.8g	38g per day for Men 19-50 years
Protein	25% 14g	32.6% 18.3g	56g per day for Men 19-50 years

Vitamins

	Enriched Self-rising All-purpose White Wheat Flour	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	79.3% 0.95mg	14.8% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45% 0.58mg	75.6% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51.5% 8.24mg	19.5% 3.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.4% 0.62mg	8.13% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.43% 0.071mg	9.1% 0.12mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	164% 49.2μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	69.2% 277μg	9.5% 38μg	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	0.47% 0.071mg	148% 22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.35% 0.42μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enriched Self-rising All-purpose White Wheat Flour	Almonds	Recommended Dietary Allowance
Calcium	47.7% 477mg	23.2% 232mg	1000mg per day for Men 19-50 years
Copper	17.6% 0.16mg	99% 0.89mg	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	82.5% 6.6mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	6.4% 27mg	55.5% 233mg	420mg per day for Men 19-50 years
Manganese	61.4% 1.4mg	82% 1.9mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	87% 39μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	120% 840mg	59.3% 415mg	700mg per day for Men 19-50 years
Potassium	5.15% 175mg	18.6% 633mg	3400mg per day for Men 19-50 years
Selenium	88.3% 48.6μg	6.44% 3.54μg	55μg per day for Men 19-50 years
Sodium	112% 1685mg	0.058% 0.86mg	1500mg per day for Men 19-50 years
Zinc	7.96% 0.88mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	0.4% 15g	0.1% 3.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Enriched Self-rising All-purpose White Wheat Flour vs Almonds:

• Enriched Self-rising All-purpose White Wheat Flour has 5.4 times more Vitamin B1, 2.6 times more Vitamin B3, 1.5 times more Vitamin B5 and 7.3 times more Vitamin B9 than Almonds.
• While Almonds contain 1.7 times more Vitamin B2, 1.7 times more Vitamin B6 and 313.4 times more Vitamin E than Enriched Self-rising All-purpose White Wheat Flour.
• Both Enriched Self-rising All-purpose White Wheat Flour as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Enriched Self-rising All-purpose White Wheat Flour vs Almonds:

• Enriched Self-rising All-purpose White Wheat Flour has 2.1 times more Calcium, 2.1 times more Iron, 2 times more Phosphorus, 13.7 times more Selenium and 1951.3 times more Sodium than Almonds.
• While Almonds contain 5.6 times more Copper, 8.7 times more Magnesium, 1.3 times more Manganese, 3.6 times more Potassium and 3.1 times more Zinc than Enriched Self-rising All-purpose White Wheat Flour.

Comparison of macro-nutrients per 500 calories:

• Enriched Self-rising All-purpose White Wheat Flour has 5.6 times more Carbohydrate than Almonds.
• While Almonds contain 31.5 times more Fat, 15.1 times more Saturated Fat, 19.4 times more Omega 6, 12.1 times more Sugars, 2.8 times more Fiber and 1.3 times more Protein than Enriched Self-rising All-purpose White Wheat Flour.
• Both Enriched Self-rising All-purpose White Wheat Flour and Almonds have similar amounts of Energy per 500 kcal.
• Both Enriched Self-rising All-purpose White Wheat Flour as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.