Comparing Nutrients in 500 calories Enriched Bleached 15% Protein White (industrial) Wheat Flour VS Almond paste

Weight per 500 calories

• Enriched Bleached 15% Protein White (industrial) Wheat Flour: 138g
• Almond paste: 109g

Almond paste has 1.3 times more energy per unit of mass than Enriched Bleached 15% Protein White (industrial) Wheat Flour, which is very high in comparison to other foods. Enriched Bleached 15% Protein White (industrial) Wheat Flour having high energy density.

Which food has more nutrients per 500 calories - Enriched Bleached 15% Protein White (industrial) Wheat Flour or Almond paste?

Macros Ratio

	Protein	Fat	Carbs
Enriched Bleached 15% Protein White (industrial) Wheat Flour	17%	4%	79%
Almond paste	8%	52%	40%

Macro Nutrients

	Enriched Bleached 15% Protein White (industrial) Wheat Flour	Almond paste	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2% 1.95g	31.2% 30.3g	97g per day for Men 19-50 years
Saturated Fat	1.17% 0.38g	8.97% 2.87g	32g per day for Men 19-50 years
Omega 3	1.47% 0.023g	13.6% 0.22g	1.6g per day for Men 19-50 years
Omega 6	5.65% 0.96g	36% 6.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	74.2% 97g	40% 52g	130g per day for Men 19-50 years
Sugars	1.75% 1.27g	54.6% 39.6g	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	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	% 0.041g	NA	g per day for Men 19-50 years
Sucrose	% 0.21g	NA	g per day for Men 19-50 years
Fiber	8.72% 3.3g	13.8% 5.24g	38g per day for Men 19-50 years
Protein	38% 21g	17.5% 9.83g	56g per day for Men 19-50 years

Vitamins

	Enriched Bleached 15% Protein White (industrial) Wheat Flour	Almond paste	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	84.7% 1mg	7.46% 0.09mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47.3% 0.61mg	34.8% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51.4% 8.22mg	9.7% 1.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.8% 0.59mg	2.47% 0.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.8% 0.062mg	3.02% 0.039mg	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	58.7% 235μg	20% 79.7μg	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	0.12% 0.11mg	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	99% 14.8mg	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

	Enriched Bleached 15% Protein White (industrial) Wheat Flour	Almond paste	Recommended Dietary Allowance
Calcium	2.35% 23.5mg	18.8% 188mg	1000mg per day for Men 19-50 years
Copper	30% 0.27mg	55% 0.5mg	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	87.4% 7mg	22% 1.75mg	8mg per day for Men 19-50 years
Magnesium	12.5% 52.5mg	33.8% 142mg	420mg per day for Men 19-50 years
Manganese	34% 0.79mg	40.6% 0.93mg	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	25.3% 177mg	40.2% 282mg	700mg per day for Men 19-50 years
Potassium	4.87% 166mg	10% 343mg	3400mg per day for Men 19-50 years
Selenium	70.6% 39μg	8.34% 4.6μg	55μg per day for Men 19-50 years
Sodium	0.18% 2.76mg	0.66% 9.83mg	1500mg per day for Men 19-50 years
Zinc	14.6% 1.6mg	14.7% 1.6mg	11mg per day for Men 19-50 years
Water	0.48% 17.7g	0.42% 15.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Enriched Bleached 15% Protein White (industrial) Wheat Flour vs Almond paste:

• Enriched Bleached 15% Protein White (industrial) Wheat Flour has 11.4 times more Vitamin B1, 1.4 times more Vitamin B2, 5.3 times more Vitamin B3, 4.8 times more Vitamin B5 and 2.9 times more Vitamin B9 than Almond paste.
• While Almond paste contains 214 times more Vitamin E than Enriched Bleached 15% Protein White (industrial) Wheat Flour.
• Both Enriched Bleached 15% Protein White (industrial) Wheat Flour as well as Almond paste have insufficient amounts of Vitamin A, Vitamin B6, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Enriched Bleached 15% Protein White (industrial) Wheat Flour vs Almond paste:

• Enriched Bleached 15% Protein White (industrial) Wheat Flour has 4 times more Iron and 8.5 times more Selenium than Almond paste.
• While Almond paste contains 8 times more Calcium, 1.8 times more Copper, 2.7 times more Magnesium, 1.6 times more Phosphorus and 2.1 times more Potassium than Enriched Bleached 15% Protein White (industrial) Wheat Flour.
• Both Enriched Bleached 15% Protein White (industrial) Wheat Flour and Almond paste have similar amounts of Manganese and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Enriched Bleached 15% Protein White (industrial) Wheat Flour has 1.8 times more Carbohydrate and 2.2 times more Protein than Almond paste.
• While Almond paste contains 15.6 times more Fat, 7.6 times more Saturated Fat, 9.3 times more Omega 3, 6.3 times more Omega 6, 31.1 times more Sugars and 1.6 times more Fiber than Enriched Bleached 15% Protein White (industrial) Wheat Flour.
• Both Enriched Bleached 15% Protein White (industrial) Wheat Flour and Almond paste have similar amounts of Energy per 500 kcal.
• Both Enriched Bleached 15% Protein White (industrial) Wheat Flour as well as Almond paste have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.