Comparing Nutrients in 500 calories Unenriched Bleached 13% Protein White (industrial) Wheat Flour VS Roasted Almonds

Weight per 500 calories

• Unenriched Bleached 13% Protein White (industrial) Wheat Flour: 138g
• Roasted Almonds: 83.6g

Dry Roasted Almonds have 1.7 times more energy per unit of mass than Unenriched Bleached 13% Protein White (industrial) Wheat Flour, which is very high in comparison to other foods. Unenriched Bleached 13% Protein White (industrial) Wheat Flour having high energy density.

Discover which food has more nutrients per 500 calories - Unenriched Bleached 13% Protein White (industrial) Wheat Flour or Roasted Almonds?

Macros Ratio

	Protein	Fat	Carbs
Unenriched Bleached 13% Protein White (industrial) Wheat Flour	15%	4%	81%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Unenriched Bleached 13% Protein White (industrial) Wheat Flour	Roasted Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.97% 1.9g	45.3% 44g	97g per day for Men 19-50 years
Saturated Fat	0.82% 0.26g	10.7% 3.42g	32g per day for Men 19-50 years
Omega 3	1.47% 0.023g	0.52% 0.008g	1.6g per day for Men 19-50 years
Omega 6	5.4% 0.92g	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	76.7% 100g	13.5% 17.6g	130g per day for Men 19-50 years
Sugars	2.1% 1.5g	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	0.057% 0.041g	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	% 0.041g	% 0.008g	g per day for Men 19-50 years
Sucrose	% 0.22g	% 3.97g	g per day for Men 19-50 years
Fiber	8.72% 3.3g	24% 9.1g	38g per day for Men 19-50 years
Protein	32.2% 18g	31.3% 17.5g	56g per day for Men 19-50 years

Vitamins

	Unenriched Bleached 13% Protein White (industrial) Wheat Flour	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	22.3% 0.27mg	5.37% 0.064mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.65% 0.099mg	77% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.3% 1.65mg	19% 3.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.7% 0.53mg	5.37% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.8% 0.062mg	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	10.7% 43μg	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	0.46% 0.069mg	133% 20mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.35% 0.41μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Unenriched Bleached 13% Protein White (industrial) Wheat Flour	Roasted Almonds	Recommended Dietary Allowance
Calcium	3.3% 33mg	22.4% 224mg	1000mg per day for Men 19-50 years
Copper	28.7% 0.26mg	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	21.8% 1.74mg	39% 3.1mg	8mg per day for Men 19-50 years
Magnesium	11.5% 48.3mg	55.5% 233mg	420mg per day for Men 19-50 years
Manganese	37.5% 0.86mg	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	23.5% 164mg	56.3% 394mg	700mg per day for Men 19-50 years
Potassium	5.2% 177mg	17.5% 596mg	3400mg per day for Men 19-50 years
Selenium	65.8% 36μg	3.04% 1.67μg	55μg per day for Men 19-50 years
Sodium	0.18% 2.76mg	0.17% 2.5mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	25% 2.77mg	11mg per day for Men 19-50 years
Water	0.48% 17.7g	0.054% 2g	3700g per day for Men 19-50 years

Unenriched Bleached 13% Protein White (industrial) Wheat Flour VS Roasted Almonds Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Unenriched Bleached 13% Protein White (industrial) Wheat Flour or Roasted Almonds?

Lets compare vitamin content per 500 calories of Unenriched Bleached 13% Protein White (industrial) Wheat Flour vs Roasted Almonds:

• 500 calories of Unenriched Bleached 13% Protein White (industrial) Wheat Flour have 4.2 times more Vitamin B1 and 2 times more Vitamin B5 than Roasted Almonds.
• While 500 kcal of Dry Roasted Almonds contain 10.1 times more Vitamin B2, 1.8 times more Vitamin B3 and 289.4 times more Vitamin E than Unenriched Bleached 13% Protein White (industrial) Wheat Flour.
• Both Unenriched Bleached 13% Protein White (industrial) Wheat Flour and Roasted Almonds provide similar amounts of Vitamin B9 per 500 calories.
• 500 calories of Unenriched Bleached 13% Protein White (industrial) Wheat Flour have insufficient amounts of Vitamin B2 and Vitamin E
• 500 calories of Roasted Almonds have insufficient amounts of Vitamin B1 and Vitamin B5
• Both Unenriched Bleached 13% Protein White (industrial) Wheat Flour as well as Dry Roasted Almonds 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 Unenriched Bleached 13% Protein White (industrial) Wheat Flour vs Roasted Almonds:

• 500 calories of Unenriched Bleached 13% Protein White (industrial) Wheat Flour have 21.6 times more Selenium than Roasted Almonds.
• While 500 kcal of Dry Roasted Almonds contain 6.8 times more Calcium, 3.6 times more Copper, 1.8 times more Iron, 4.8 times more Magnesium, 2.2 times more Manganese, 2.4 times more Phosphorus, 3.4 times more Potassium and 1.3 times more Zinc than Unenriched Bleached 13% Protein White (industrial) Wheat Flour.
• 500 calories of Unenriched Bleached 13% Protein White (industrial) Wheat Flour lack sufficient amounts of Calcium and Potassium
• 500 calories of Roasted Almonds lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Unenriched Bleached 13% Protein White (industrial) Wheat Flour have 5.7 times more Carbohydrate than Roasted Almonds.
• While 500 kcal of Dry Roasted Almonds contain 23 times more Fat, 13.1 times more Saturated Fat, 11.8 times more Omega 6 and 2.7 times more Fiber than Unenriched Bleached 13% Protein White (industrial) Wheat Flour.
• Both Unenriched Bleached 13% Protein White (industrial) Wheat Flour and Roasted Almonds offer comparable quantities of Energy and Protein per 500 calories.
• 500 calories of Unenriched Bleached 13% Protein White (industrial) Wheat Flour provide inadequate amounts of Omega 6 and Fiber
• Both Unenriched Bleached 13% Protein White (industrial) Wheat Flour as well as Dry Roasted Almonds provide inadequate amounts of Omega 3 in 500 calories.