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

Macros Ratio

	Protein	Fat	Carbs
Enriched Self-rising All-purpose White Wheat Flour	11%	3%	86%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Enriched Self-rising All-purpose White Wheat Flour	Roasted Almonds	Recommended Dietary Allowance
Energy	17.3% 502kcal	29.2% 848kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.37g	76.8% 74.5g	97g per day for Men 19-50 years
Saturated Fat	0.68% 0.22g	18% 5.8g	32g per day for Men 19-50 years
Omega 3	1.95% 0.031g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	3.24% 0.55g	108% 18.3g	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% 29.8g	130g per day for Men 19-50 years
Sugars	0.43% 0.31g	9.5% 6.9g	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	0.02% 0.014g	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	% 0.014g	g per day for Men 19-50 years
Sucrose	NA	% 6.73g	g per day for Men 19-50 years
Fiber	10% 3.83g	40.7% 15.5g	38g per day for Men 19-50 years
Protein	25% 14g	53% 29.7g	56g per day for Men 19-50 years

Vitamins

	Enriched Self-rising All-purpose White Wheat Flour	Roasted 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	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45% 0.59mg	131% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51.7% 8.27mg	32.2% 5.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.4% 0.62mg	9.1% 0.46mg	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	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	69.5% 278μg	19.5% 78μg	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	226% 34mg	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	Roasted Almonds	Recommended Dietary Allowance
Calcium	48% 479mg	38% 380mg	1000mg per day for Men 19-50 years
Copper	17.6% 0.16mg	173% 1.56mg	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	66% 5.3mg	8mg per day for Men 19-50 years
Magnesium	6.4% 27mg	94% 395mg	420mg per day for Men 19-50 years
Manganese	61.6% 1.4mg	138% 3.16mg	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	120% 843mg	95% 668mg	700mg per day for Men 19-50 years
Potassium	5.17% 176mg	29.7% 1011mg	3400mg per day for Men 19-50 years
Selenium	88.7% 48.8μg	5.15% 2.83μg	55μg per day for Men 19-50 years
Sodium	113% 1691mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	8% 0.88mg	42.7% 4.7mg	11mg per day for Men 19-50 years
Water	0.41% 15g	0.092% 3.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Enriched Self-rising All-purpose White Wheat Flour VS Roasted Almonds per 5 oz

Compare the macro and micronutrient content in 5 oz of Enriched Self-rising All-purpose White Wheat Flour versus 5 oz of Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 ounces of Enriched Self-rising All-purpose White Wheat Flour have 8.8 times more Vitamin B1, 1.6 times more Vitamin B3, 1.4 times more Vitamin B5 and 3.6 times more Vitamin B9 than Roasted Almonds.
• While 5 oz of Dry Roasted Almonds contain 2.9 times more Vitamin B2, 2.7 times more Vitamin B6 and 478 times more Vitamin E than Enriched Self-rising All-purpose White Wheat Flour.
• 5 ounces of Enriched Self-rising All-purpose White Wheat Flour have insufficient amounts of Vitamin E
• Both Enriched Self-rising All-purpose White Wheat Flour as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in five ounces.

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

• 5 ounces of Enriched Self-rising All-purpose White Wheat Flour have 1.3 times more Calcium, 1.3 times more Iron, 1.3 times more Phosphorus, 17.2 times more Selenium and 397.7 times more Sodium than Roasted Almonds.
• While 5 oz of Dry Roasted Almonds contain 9.8 times more Copper, 14.7 times more Magnesium, 2.2 times more Manganese, 5.8 times more Potassium and 5.3 times more Zinc than Enriched Self-rising All-purpose White Wheat Flour.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Enriched Self-rising All-purpose White Wheat Flour have 3.5 times more Carbohydrate than Roasted Almonds.
• While 5 oz of Dry Roasted Almonds contain 1.7 times more Energy, 54.2 times more Fat, 26.6 times more Saturated Fat, 33.4 times more Omega 6, 22.1 times more Sugars, 4 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 Dry Roasted Almonds provide inadequate amounts of Omega 3 in five ounces.