Comparing Nutrients in 7 ounces Blanched Almonds VS Durum Wheat

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Durum Wheat	15%	6%	79%

Macro Nutrients

	Blanched Almonds	Durum Wheat	Recommended Dietary Allowance
Energy	40.4% 1171kcal	23% 673kcal	2900kcal per day for Men 19-50 years
Fat	107% 104g	5.05% 4.9g	97g per day for Men 19-50 years
Saturated Fat	24.5% 7.84g	2.8% 0.9g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	5.95% 0.095g	1.6g per day for Men 19-50 years
Omega 6	144% 24.5g	11% 1.85g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28.5% 37g	109% 141g	130g per day for Men 19-50 years
Sugars	12.7% 9.2g	NA	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	0% 0g	NA	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	% 0.06g	NA	g per day for Men 19-50 years
Sucrose	% 8.85g	NA	g per day for Men 19-50 years
Fiber	51.7% 19.6g	NA	38g per day for Men 19-50 years
Protein	76% 42.5g	48.5% 27g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Durum Wheat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.6% 0.38mg	69.3% 0.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	109% 1.4mg	18.5% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.4% 6.95mg	83.6% 13.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.62mg	37% 1.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.6% 0.23mg	64% 0.83mg	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	24.3% 97μg	21.3% 85.3μg	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	314% 47mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Durum Wheat	Recommended Dietary Allowance
Calcium	47% 468mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	226% 2.04mg	122% 1.1mg	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	81.4% 6.5mg	87.3% 7mg	8mg per day for Men 19-50 years
Magnesium	127% 532mg	68% 286mg	420mg per day for Men 19-50 years
Manganese	158% 3.64mg	260% 5.98mg	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	136% 955mg	144% 1008mg	700mg per day for Men 19-50 years
Potassium	38.5% 1308mg	25% 855mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	323% 177μg	55μg per day for Men 19-50 years
Sodium	2.5% 37.7mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	53.6% 5.9mg	75% 8.26mg	11mg per day for Men 19-50 years
Water	0.24% 8.95g	0.59% 21.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Blanched Almonds VS Durum Wheat per 7 oz

Compare the macro and micronutrient content in 7 oz of Blanched Almonds versus 7 oz of Durum Wheat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Blanched Almonds vs Durum Wheat:

• 7 ounces of Blanched Almonds have 5.9 times more Vitamin B2 than Durum Wheat.
• While 7 oz of Durum Wheat contain 2.2 times more Vitamin B1, 1.9 times more Vitamin B3, 3 times more Vitamin B5 and 3.6 times more Vitamin B6 than Blanched Almonds.
• Both Blanched Almonds and Durum Wheat provide similar amounts of Vitamin B9 per seven ounces.
• Both Blanched Almonds as well as Durum Wheat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Blanched Almonds vs Durum Wheat:

• 7 ounces of Blanched Almonds have 6.9 times more Calcium, 1.9 times more Copper, 1.9 times more Magnesium and 1.5 times more Potassium than Durum Wheat.
• While 7 oz of Durum Wheat contain 1.6 times more Manganese, 27.9 times more Selenium and 1.4 times more Zinc than Blanched Almonds.
• Both Blanched Almonds and Durum Wheat contain similar levels of Iron and Phosphorus per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Blanched Almonds have 1.7 times more Energy, 21.3 times more Fat, 8.7 times more Saturated Fat, 13.3 times more Omega 6 and 1.6 times more Protein than Durum Wheat.
• While 7 oz of Durum Wheat contain 12 times more Omega 3 and 3.8 times more Carbohydrate than Blanched Almonds.
• 7 ounces of Blanched Almonds provide inadequate amounts of Omega 3