Comparing Nutrients in 5 ounces Almonds VS Soft White Wheat

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Soft White Wheat	12%	5%	83%

Macro Nutrients

	Almonds	Soft White Wheat	Recommended Dietary Allowance
Energy	28.3% 821kcal	16.6% 482kcal	2900kcal per day for Men 19-50 years
Fat	73% 70.8g	2.9% 2.82g	97g per day for Men 19-50 years
Saturated Fat	17% 5.4g	1.63% 0.52g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	103% 17.5g	6.67% 1.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.5% 30.5g	82% 107g	130g per day for Men 19-50 years
Sugars	8.5% 6.17g	0.8% 0.58g	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	0.22% 0.16g	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	% 0.24g	NA	g per day for Men 19-50 years
Sucrose	% 5.6g	NA	g per day for Men 19-50 years
Fiber	46.6% 17.7g	47.4% 18g	38g per day for Men 19-50 years
Protein	53.5% 30g	27% 15g	56g per day for Men 19-50 years

Vitamins

	Almonds	Soft White Wheat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.2% 0.29mg	48.4% 0.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	11.7% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.13mg	42.2% 6.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	41.2% 0.54mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	269% 80.8μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15.6% 62.4μg	14.5% 58μg	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	242% 36.3mg	9.54% 1.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.24% 2.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Soft White Wheat	Recommended Dietary Allowance
Calcium	38% 381mg	4.8% 48mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	67% 0.6mg	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	65.7% 5.26mg	95% 7.6mg	8mg per day for Men 19-50 years
Magnesium	91% 383mg	30.4% 128mg	420mg per day for Men 19-50 years
Manganese	134% 3.1mg	210% 4.83mg	2.3mg per day for Men 19-50 years
Molybdenum	143% 64.2μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	97% 682mg	81.4% 570mg	700mg per day for Men 19-50 years
Potassium	30.6% 1039mg	18% 617mg	3400mg per day for Men 19-50 years
Selenium	10.6% 5.8μg	NA	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	40.2% 4.42mg	44.6% 4.9mg	11mg per day for Men 19-50 years
Water	0.17% 6.25g	0.4% 14.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Almonds vs Soft White Wheat:

• Almonds have 10.6 times more Vitamin B2 and 25.4 times more Vitamin E than Soft White Wheat.
• While Soft White Wheat contains 2 times more Vitamin B1, 1.3 times more Vitamin B3, 1.8 times more Vitamin B5, 2.8 times more Vitamin B6 and more Vitamin K than Almonds.
• Both Almonds and Soft White Wheat have similar amounts of Vitamin B9 per 5 oz.
• Both Almonds as well as Soft White Wheat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Almonds vs Soft White Wheat:

• Almonds have 7.9 times more Calcium, 2.4 times more Copper, 3 times more Magnesium and 1.7 times more Potassium than Soft White Wheat.
• While Soft White Wheat contains 1.4 times more Iron and 1.6 times more Manganese than Almonds.
• Both Almonds and Soft White Wheat have similar amounts of Phosphorus and Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Almonds have 1.7 times more Energy, 25.1 times more Fat, 10.3 times more Saturated Fat, 15.4 times more Omega 6, 10.6 times more Sugars and 2 times more Protein than Soft White Wheat.
• While Soft White Wheat contains 12 times more Omega 3 and 3.5 times more Carbohydrate than Almonds.
• Both Almonds and Soft White Wheat have similar amounts of Fiber per 5 oz.
• Both Almonds as well as Soft White Wheat have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.