Comparing Nutrients in 5 ounces Roasted Almonds VS Hard Red Winter Wheat

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Hard Red Winter Wheat	14%	4%	82%

Macro Nutrients

	Roasted Almonds	Hard Red Winter Wheat	Recommended Dietary Allowance
Energy	29.2% 848kcal	16% 464kcal	2900kcal per day for Men 19-50 years
Fat	76.8% 74.5g	2.25% 2.2g	97g per day for Men 19-50 years
Saturated Fat	18% 5.8g	1.2% 0.38g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	2.4% 0.038g	1.6g per day for Men 19-50 years
Omega 6	108% 18.3g	5% 0.85g	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	77.6% 101g	130g per day for Men 19-50 years
Sugars	9.5% 6.9g	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	0.02% 0.014g	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	% 0.014g	NA	g per day for Men 19-50 years
Sucrose	% 6.73g	NA	g per day for Men 19-50 years
Fiber	40.7% 15.5g	45.5% 17.3g	38g per day for Men 19-50 years
Protein	53% 29.7g	32% 18g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Hard Red Winter Wheat	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	45.2% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	131% 1.7mg	12.5% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.2% 5.16mg	48.4% 7.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.1% 0.46mg	27% 1.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	32.7% 0.43mg	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	13.5% 54μg	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	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

	Roasted Almonds	Hard Red Winter Wheat	Recommended Dietary Allowance
Calcium	38% 380mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	68.4% 0.62mg	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	56.5% 4.52mg	8mg per day for Men 19-50 years
Magnesium	94% 395mg	42.5% 179mg	420mg per day for Men 19-50 years
Manganese	138% 3.16mg	246% 5.65mg	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	58.3% 408mg	700mg per day for Men 19-50 years
Potassium	29.7% 1011mg	15% 515mg	3400mg per day for Men 19-50 years
Selenium	5.15% 2.83μg	182% 100μg	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	34% 3.76mg	11mg per day for Men 19-50 years
Water	0.092% 3.4g	0.5% 18.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Roasted Almonds vs Hard Red Winter Wheat:

• Dry Roasted Almonds have 10.4 times more Vitamin B2, 1.4 times more Vitamin B9 and 23.7 times more Vitamin E than Hard Red Winter Wheat.
• While Hard Red Winter Wheat contains 5 times more Vitamin B1, 1.5 times more Vitamin B3, 3 times more Vitamin B5, 2.2 times more Vitamin B6 and more Vitamin K than Dry Roasted Almonds.
• Both Dry Roasted Almonds as well as Hard Red Winter Wheat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Roasted Almonds vs Hard Red Winter Wheat:

• Dry Roasted Almonds have 9.2 times more Calcium, 2.5 times more Copper, 2.2 times more Magnesium, 1.6 times more Phosphorus, 2 times more Potassium and 1.2 times more Zinc than Hard Red Winter Wheat.
• While Hard Red Winter Wheat contains 1.8 times more Manganese and 35.4 times more Selenium than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Hard Red Winter Wheat have similar amounts of Iron per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Dry Roasted Almonds have 1.8 times more Energy, 34.1 times more Fat, 15.2 times more Saturated Fat, 21.6 times more Omega 6, 11.9 times more Sugars and 1.7 times more Protein than Hard Red Winter Wheat.
• While Hard Red Winter Wheat contains 2.7 times more Omega 3 and 3.4 times more Carbohydrate than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Hard Red Winter Wheat have similar amounts of Fiber per 5 oz.
• Both Dry Roasted Almonds as well as Hard Red Winter Wheat have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.