Comparing Nutrients in 5 ounces Roasted Almonds VS Enriched Bleached 13% Protein White (industrial) Wheat Flour

Macros Ratio

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

Macro Nutrients

	Roasted Almonds	Enriched Bleached 13% Protein White (industrial) Wheat Flour	Recommended Dietary Allowance
Energy	29.2% 848kcal	17.7% 513kcal	2900kcal per day for Men 19-50 years
Fat	76.8% 74.5g	2% 1.96g	97g per day for Men 19-50 years
Saturated Fat	18% 5.8g	0.84% 0.27g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	108% 18.3g	5.55% 0.94g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 29.8g	78.7% 102g	130g per day for Men 19-50 years
Sugars	9.5% 6.9g	2.15% 1.56g	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	0.02% 0.014g	0.059% 0.043g	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	% 0.014g	% 0.043g	g per day for Men 19-50 years
Sucrose	% 6.73g	% 0.23g	g per day for Men 19-50 years
Fiber	40.7% 15.5g	8.95% 3.4g	38g per day for Men 19-50 years
Protein	53% 29.7g	33% 18.5g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Enriched Bleached 13% Protein White (industrial) Wheat Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.1% 0.11mg	87% 1.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	131% 1.7mg	48.5% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.2% 5.16mg	52.7% 8.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.1% 0.46mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	4.9% 0.064mg	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	19.5% 78μg	60.2% 241μg	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	226% 34mg	0.47% 0.071mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.35% 0.43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Enriched Bleached 13% Protein White (industrial) Wheat Flour	Recommended Dietary Allowance
Calcium	38% 380mg	3.4% 34mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	29.5% 0.27mg	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	66% 5.3mg	89.7% 7.17mg	8mg per day for Men 19-50 years
Magnesium	94% 395mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	138% 3.16mg	38.5% 0.88mg	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	95% 668mg	24% 169mg	700mg per day for Men 19-50 years
Potassium	29.7% 1011mg	5.34% 181mg	3400mg per day for Men 19-50 years
Selenium	5.15% 2.83μg	67.5% 37μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	42.7% 4.7mg	20.6% 2.27mg	11mg per day for Men 19-50 years
Water	0.092% 3.4g	0.49% 18g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Roasted Almonds vs Enriched Bleached 13% Protein White (industrial) Wheat Flour:

• Dry Roasted Almonds have 2.7 times more Vitamin B2, 3 times more Vitamin B6 and 478 times more Vitamin E than Enriched Bleached 13% Protein White (industrial) Wheat Flour.
• While Enriched Bleached 13% Protein White (industrial) Wheat Flour contains 9.6 times more Vitamin B1, 1.6 times more Vitamin B3 and 3.1 times more Vitamin B9 than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Enriched Bleached 13% Protein White (industrial) Wheat Flour have similar amounts of Vitamin B5 per 5 oz.
• Both Dry Roasted Almonds as well as Enriched Bleached 13% Protein White (industrial) Wheat Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 5 oz.

Comparing minerals per 5 ounces for Roasted Almonds vs Enriched Bleached 13% Protein White (industrial) Wheat Flour:

• Dry Roasted Almonds have 11.2 times more Calcium, 5.9 times more Copper, 8 times more Magnesium, 3.6 times more Manganese, 4 times more Phosphorus, 5.6 times more Potassium and 2.1 times more Zinc than Enriched Bleached 13% Protein White (industrial) Wheat Flour.
• While Enriched Bleached 13% Protein White (industrial) Wheat Flour contains 1.4 times more Iron and 13.1 times more Selenium than Dry Roasted Almonds.

Comparison of macro-nutrients per 5 ounces:

• Dry Roasted Almonds have 1.7 times more Energy, 38.1 times more Fat, 21.7 times more Saturated Fat, 19.4 times more Omega 6, 4.4 times more Sugars, 4.5 times more Fiber and 1.6 times more Protein than Enriched Bleached 13% Protein White (industrial) Wheat Flour.
• While Enriched Bleached 13% Protein White (industrial) Wheat Flour contains 1.7 times more Omega 3 and 3.4 times more Carbohydrate than Dry Roasted Almonds.
• Both Dry Roasted Almonds as well as Enriched Bleached 13% Protein White (industrial) Wheat Flour have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 5 oz.