Comparing Nutrients in 5 ounces Wheat Germ VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Wheat Germ	24%	23%	53%
Almonds	14%	72%	14%

Macro Nutrients

	Wheat Germ	Almonds	Recommended Dietary Allowance
Energy	17.6% 510kcal	28.3% 821kcal	2900kcal per day for Men 19-50 years
Fat	14.2% 13.8g	73% 70.8g	97g per day for Men 19-50 years
Saturated Fat	7.38% 2.36g	17% 5.4g	32g per day for Men 19-50 years
Omega 3	64% 1.02g	0.27% 0.004g	1.6g per day for Men 19-50 years
Omega 6	44% 7.5g	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	56.5% 73.4g	23.5% 30.5g	130g per day for Men 19-50 years
Sugars	NA	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	49.2% 18.7g	46.6% 17.7g	38g per day for Men 19-50 years
Protein	58.6% 33g	53.5% 30g	56g per day for Men 19-50 years

Vitamins

	Wheat Germ	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	222% 2.67mg	24.2% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54.4% 0.71mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	60.4% 9.66mg	32% 5.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64% 3.2mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	142% 1.84mg	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	100% 398μg	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	NA	242% 36.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Wheat Germ	Almonds	Recommended Dietary Allowance
Calcium	5.53% 55.3mg	38% 381mg	1000mg per day for Men 19-50 years
Copper	125% 1.13mg	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	111% 8.87mg	65.7% 5.26mg	8mg per day for Men 19-50 years
Magnesium	80.7% 339mg	91% 383mg	420mg per day for Men 19-50 years
Manganese	820% 19mg	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	171% 1194mg	97% 682mg	700mg per day for Men 19-50 years
Potassium	37% 1264mg	30.6% 1039mg	3400mg per day for Men 19-50 years
Selenium	204% 112μg	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	158% 17.4mg	40.2% 4.42mg	11mg per day for Men 19-50 years
Water	0.43% 15.8g	0.17% 6.25g	3700g per day for Men 19-50 years

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

• Crude Wheat Germ has 9.2 times more Vitamin B1, 1.9 times more Vitamin B3, 4.8 times more Vitamin B5, 9.5 times more Vitamin B6 and 6.4 times more Vitamin B9 than Almonds.
• While Almonds contain 2.3 times more Vitamin B2 than Crude Wheat Germ.
• Both Crude Wheat Germ as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Wheat Germ vs Almonds:

• Crude Wheat Germ has 1.7 times more Iron, 6.1 times more Manganese, 1.8 times more Phosphorus, 1.2 times more Potassium, 19.3 times more Selenium and 3.9 times more Zinc than Almonds.
• While Almonds contain 6.9 times more Calcium and 1.3 times more Copper than Crude Wheat Germ.
• Both Crude Wheat Germ and Almonds have similar amounts of Magnesium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Crude Wheat Germ has 241 times more Omega 3 and 2.4 times more Carbohydrate than Almonds.
• While Almonds contain 1.6 times more Energy, 5.1 times more Fat, 2.3 times more Saturated Fat and 2.3 times more Omega 6 than Crude Wheat Germ.
• Both Crude Wheat Germ and Almonds have similar amounts of Fiber and Protein per 5 oz.
• Both Crude Wheat Germ as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.