Comparing Nutrients in 5 ounces Hard white Wheat VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Hard white Wheat	12%	4%	84%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Hard white Wheat	Blanched Almonds	Recommended Dietary Allowance
Energy	16.7% 485kcal	29% 836kcal	2900kcal per day for Men 19-50 years
Fat	2.5% 2.42g	76.7% 74.4g	97g per day for Men 19-50 years
Saturated Fat	1.23% 0.39g	17.5% 5.6g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	0.35% 0.006g	1.6g per day for Men 19-50 years
Omega 6	5.96% 1g	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	82.8% 108g	20.4% 26.5g	130g per day for Men 19-50 years
Sugars	0.8% 0.58g	9.05% 6.56g	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	NA	0% 0g	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	% 0.043g	g per day for Men 19-50 years
Sucrose	NA	% 6.32g	g per day for Men 19-50 years
Fiber	45.5% 17.3g	37% 14g	38g per day for Men 19-50 years
Protein	28.6% 16g	54% 30.3g	56g per day for Men 19-50 years

Vitamins

	Hard white Wheat	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45.7% 0.55mg	22.6% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.8% 0.15mg	77.5% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39% 6.2mg	31% 4.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	8.9% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40% 0.52mg	12.5% 0.16mg	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	13.5% 54μg	17.4% 69.5μg	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	9.54% 1.43mg	224% 33.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.24% 2.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hard white Wheat	Blanched Almonds	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	33.5% 335mg	1000mg per day for Men 19-50 years
Copper	57% 0.51mg	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	80.8% 6.46mg	58% 4.65mg	8mg per day for Men 19-50 years
Magnesium	31.4% 132mg	90% 380mg	420mg per day for Men 19-50 years
Manganese	235% 5.4mg	113% 2.6mg	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	72% 503mg	97% 682mg	700mg per day for Men 19-50 years
Potassium	18% 612mg	27.5% 934mg	3400mg per day for Men 19-50 years
Selenium	NA	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	1.8% 27mg	1500mg per day for Men 19-50 years
Zinc	43% 4.72mg	38.3% 4.2mg	11mg per day for Men 19-50 years
Water	0.37% 13.6g	0.17% 6.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Hard white Wheat vs Blanched Almonds:

• Hard white Wheat has 2 times more Vitamin B1, 1.3 times more Vitamin B3, 3 times more Vitamin B5, 3.2 times more Vitamin B6 and more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 6.6 times more Vitamin B2, 1.3 times more Vitamin B9 and 23.5 times more Vitamin E than Hard white Wheat.
• Both Hard white Wheat as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Hard white Wheat vs Blanched Almonds:

• Hard white Wheat has 1.4 times more Iron and 2.1 times more Manganese than Blanched Almonds.
• While Blanched Almonds contain 7.4 times more Calcium, 2.8 times more Copper, 2.9 times more Magnesium, 1.4 times more Phosphorus, 1.5 times more Potassium and 9.5 times more Sodium than Hard white Wheat.
• Both Hard white Wheat and Blanched Almonds have similar amounts of Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Hard white Wheat has 8.8 times more Omega 3, 4.1 times more Carbohydrate and 1.2 times more Fiber than Blanched Almonds.
• While Blanched Almonds contain 1.7 times more Energy, 30.7 times more Fat, 14.3 times more Saturated Fat, 17.3 times more Omega 6, 11.3 times more Sugars and 1.9 times more Protein than Hard white Wheat.
• Both Hard white Wheat as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.