Comparing Nutrients in 5 ounces Hard white Wheat VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Hard white Wheat	12%	4%	84%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Hard white Wheat	Roasted Almonds	Recommended Dietary Allowance
Energy	16.7% 485kcal	29.2% 848kcal	2900kcal per day for Men 19-50 years
Fat	2.5% 2.42g	76.8% 74.5g	97g per day for Men 19-50 years
Saturated Fat	1.23% 0.39g	18% 5.8g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	5.96% 1g	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	82.8% 108g	23% 29.8g	130g per day for Men 19-50 years
Sugars	0.8% 0.58g	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	45.5% 17.3g	40.7% 15.5g	38g per day for Men 19-50 years
Protein	28.6% 16g	53% 29.7g	56g per day for Men 19-50 years

Vitamins

	Hard white Wheat	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	45.7% 0.55mg	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.8% 0.15mg	131% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39% 6.2mg	32.2% 5.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	9.1% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40% 0.52mg	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	13.5% 54μg	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	9.54% 1.43mg	226% 34mg	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	Roasted Almonds	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	38% 380mg	1000mg per day for Men 19-50 years
Copper	57% 0.51mg	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	80.8% 6.46mg	66% 5.3mg	8mg per day for Men 19-50 years
Magnesium	31.4% 132mg	94% 395mg	420mg per day for Men 19-50 years
Manganese	235% 5.4mg	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	72% 503mg	95% 668mg	700mg per day for Men 19-50 years
Potassium	18% 612mg	29.7% 1011mg	3400mg per day for Men 19-50 years
Selenium	NA	5.15% 2.83μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	43% 4.72mg	42.7% 4.7mg	11mg per day for Men 19-50 years
Water	0.37% 13.6g	0.092% 3.4g	3700g per day for Men 19-50 years

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

• Hard white Wheat has 5 times more Vitamin B1, 1.2 times more Vitamin B3, 3 times more Vitamin B5, 2.7 times more Vitamin B6 and more Vitamin K than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 11.1 times more Vitamin B2, 1.4 times more Vitamin B9 and 23.7 times more Vitamin E than Hard white Wheat.
• Both Hard white Wheat as well as Dry Roasted 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 Roasted Almonds:

• Hard white Wheat has 1.2 times more Iron and 1.7 times more Manganese than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 8.4 times more Calcium, 3 times more Copper, 3 times more Magnesium, 1.3 times more Phosphorus and 1.7 times more Potassium than Hard white Wheat.
• Both Hard white Wheat and Dry Roasted Almonds have similar amounts of Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Hard white Wheat has 3.5 times more Omega 3 and 3.6 times more Carbohydrate than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.7 times more Energy, 30.7 times more Fat, 14.8 times more Saturated Fat, 18.1 times more Omega 6, 11.9 times more Sugars and 1.9 times more Protein than Hard white Wheat.
• Both Hard white Wheat and Dry Roasted Almonds have similar amounts of Fiber per 5 oz.
• Both Hard white Wheat as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.