Comparing Nutrients in 5 ounces Enriched Self-rising All-purpose White Wheat Flour VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Enriched Self-rising All-purpose White Wheat Flour	11%	3%	86%
Almonds	14%	72%	14%

Macro Nutrients

	Enriched Self-rising All-purpose White Wheat Flour	Almonds	Recommended Dietary Allowance
Energy	17.3% 502kcal	28.3% 821kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.37g	73% 70.8g	97g per day for Men 19-50 years
Saturated Fat	0.68% 0.22g	17% 5.4g	32g per day for Men 19-50 years
Omega 3	1.95% 0.031g	0.27% 0.004g	1.6g per day for Men 19-50 years
Omega 6	3.24% 0.55g	103% 17.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81% 105g	23.5% 30.5g	130g per day for Men 19-50 years
Sugars	0.43% 0.31g	8.5% 6.17g	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	NA	0.22% 0.16g	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	NA	% 0.24g	g per day for Men 19-50 years
Sucrose	NA	% 5.6g	g per day for Men 19-50 years
Fiber	10% 3.83g	46.6% 17.7g	38g per day for Men 19-50 years
Protein	25% 14g	53.5% 30g	56g per day for Men 19-50 years

Vitamins

	Enriched Self-rising All-purpose White Wheat Flour	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	79.6% 0.96mg	24.2% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45% 0.59mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51.7% 8.27mg	32% 5.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.4% 0.62mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.45% 0.071mg	15% 0.19mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	269% 80.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	69.5% 278μg	15.6% 62.4μg	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	0.47% 0.071mg	242% 36.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.35% 0.43μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enriched Self-rising All-purpose White Wheat Flour	Almonds	Recommended Dietary Allowance
Calcium	48% 479mg	38% 381mg	1000mg per day for Men 19-50 years
Copper	17.6% 0.16mg	162% 1.46mg	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	82.7% 6.6mg	65.7% 5.26mg	8mg per day for Men 19-50 years
Magnesium	6.4% 27mg	91% 383mg	420mg per day for Men 19-50 years
Manganese	61.6% 1.4mg	134% 3.1mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	143% 64.2μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	120% 843mg	97% 682mg	700mg per day for Men 19-50 years
Potassium	5.17% 176mg	30.6% 1039mg	3400mg per day for Men 19-50 years
Selenium	88.7% 48.8μg	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	113% 1691mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	8% 0.88mg	40.2% 4.42mg	11mg per day for Men 19-50 years
Water	0.41% 15g	0.17% 6.25g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Enriched Self-rising All-purpose White Wheat Flour vs Almonds:

• Enriched Self-rising All-purpose White Wheat Flour has 3.3 times more Vitamin B1, 1.6 times more Vitamin B3 and 4.5 times more Vitamin B9 than Almonds.
• While Almonds contain 2.7 times more Vitamin B2, 2.7 times more Vitamin B6 and 512.6 times more Vitamin E than Enriched Self-rising All-purpose White Wheat Flour.
• Both Enriched Self-rising All-purpose White Wheat Flour and Almonds have similar amounts of Vitamin B5 per 5 oz.
• Both Enriched Self-rising All-purpose White Wheat Flour as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 5 oz.

Comparing minerals per 5 ounces for Enriched Self-rising All-purpose White Wheat Flour vs Almonds:

• Enriched Self-rising All-purpose White Wheat Flour has 1.3 times more Calcium, 1.3 times more Iron, 1.2 times more Phosphorus, 8.4 times more Selenium and 1193 times more Sodium than Almonds.
• While Almonds contain 9.2 times more Copper, 14.2 times more Magnesium, 2.2 times more Manganese, 5.9 times more Potassium and 5 times more Zinc than Enriched Self-rising All-purpose White Wheat Flour.

Comparison of macro-nutrients per 5 ounces:

• Enriched Self-rising All-purpose White Wheat Flour has 7.3 times more Omega 3 and 3.4 times more Carbohydrate than Almonds.
• While Almonds contain 1.6 times more Energy, 51.5 times more Fat, 24.7 times more Saturated Fat, 31.8 times more Omega 6, 19.8 times more Sugars, 4.6 times more Fiber and 2.1 times more Protein than Enriched Self-rising All-purpose White Wheat Flour.
• Both Enriched Self-rising All-purpose White Wheat Flour as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.