Comparing Nutrients in 5 ounces Blanched Almonds VS Durum Wheat

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Durum Wheat	15%	6%	79%

Macro Nutrients

	Blanched Almonds	Durum Wheat	Recommended Dietary Allowance
Energy	29% 836kcal	16.6% 481kcal	2900kcal per day for Men 19-50 years
Fat	76.7% 74.4g	3.6% 3.5g	97g per day for Men 19-50 years
Saturated Fat	17.5% 5.6g	2% 0.64g	32g per day for Men 19-50 years
Omega 3	0.35% 0.006g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	103% 17.5g	7.75% 1.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.4% 26.5g	77.6% 101g	130g per day for Men 19-50 years
Sugars	9.05% 6.56g	NA	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% 0g	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	% 0.043g	NA	g per day for Men 19-50 years
Sucrose	% 6.32g	NA	g per day for Men 19-50 years
Fiber	37% 14g	NA	38g per day for Men 19-50 years
Protein	54% 30.3g	34.6% 19.4g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Durum Wheat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.6% 0.27mg	49.5% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77.5% 1mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.96mg	59.7% 9.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.9% 0.45mg	26.5% 1.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.5% 0.16mg	45.7% 0.59mg	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	17.4% 69.5μg	15.2% 61μg	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	224% 33.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Durum Wheat	Recommended Dietary Allowance
Calcium	33.5% 335mg	4.8% 48mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	87% 0.78mg	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	58% 4.65mg	62.4% 5mg	8mg per day for Men 19-50 years
Magnesium	90% 380mg	48.6% 204mg	420mg per day for Men 19-50 years
Manganese	113% 2.6mg	186% 4.27mg	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	97% 682mg	103% 720mg	700mg per day for Men 19-50 years
Potassium	27.5% 934mg	18% 611mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	230% 127μg	55μg per day for Men 19-50 years
Sodium	1.8% 27mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	38.3% 4.2mg	53.6% 5.9mg	11mg per day for Men 19-50 years
Water	0.17% 6.4g	0.42% 15.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Blanched Almonds vs Durum Wheat:

• Blanched Almonds have 5.9 times more Vitamin B2 than Durum Wheat.
• While Durum Wheat contains 2.2 times more Vitamin B1, 1.9 times more Vitamin B3, 3 times more Vitamin B5 and 3.6 times more Vitamin B6 than Blanched Almonds.
• Both Blanched Almonds and Durum Wheat have similar amounts of Vitamin B9 per 5 oz.
• Both Blanched Almonds as well as Durum Wheat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Blanched Almonds vs Durum Wheat:

• Blanched Almonds have 6.9 times more Calcium, 1.9 times more Copper, 1.9 times more Magnesium, 1.5 times more Potassium and 9.5 times more Sodium than Durum Wheat.
• While Durum Wheat contains 1.6 times more Manganese, 27.9 times more Selenium and 1.4 times more Zinc than Blanched Almonds.
• Both Blanched Almonds and Durum Wheat have similar amounts of Iron and Phosphorus per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Blanched Almonds have 1.7 times more Energy, 21.3 times more Fat, 8.7 times more Saturated Fat, 13.3 times more Omega 6 and 1.6 times more Protein than Durum Wheat.
• While Durum Wheat contains 12 times more Omega 3 and 3.8 times more Carbohydrate than Blanched Almonds.
• Both Blanched Almonds as well as Durum Wheat have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.