Comparing Nutrients in 7 ounces Blanched Almonds VS Enriched Bleached 15% Protein White (industrial) Wheat Flour

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Enriched Bleached 15% Protein White (industrial) Wheat Flour	17%	4%	79%

Macro Nutrients

	Blanched Almonds	Enriched Bleached 15% Protein White (industrial) Wheat Flour	Recommended Dietary Allowance
Energy	40.4% 1171kcal	24.8% 718kcal	2900kcal per day for Men 19-50 years
Fat	107% 104g	2.9% 2.8g	97g per day for Men 19-50 years
Saturated Fat	24.5% 7.84g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	2.1% 0.034g	1.6g per day for Men 19-50 years
Omega 6	144% 24.5g	8.1% 1.38g	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	107% 139g	130g per day for Men 19-50 years
Sugars	12.7% 9.2g	2.5% 1.83g	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	0.082% 0.06g	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	% 0.06g	g per day for Men 19-50 years
Sucrose	% 8.85g	% 0.3g	g per day for Men 19-50 years
Fiber	51.7% 19.6g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	76% 42.5g	54.3% 30.4g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Enriched Bleached 15% Protein White (industrial) Wheat Flour	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	122% 1.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	109% 1.4mg	68% 0.88mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.4% 6.95mg	74% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.62mg	17% 0.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.6% 0.23mg	6.87% 0.089mg	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	84.3% 337μg	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	0.66% 0.099mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.5% 0.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Enriched Bleached 15% Protein White (industrial) Wheat Flour	Recommended Dietary Allowance
Calcium	47% 468mg	3.37% 33.7mg	1000mg per day for Men 19-50 years
Copper	226% 2.04mg	43% 0.39mg	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	126% 10mg	8mg per day for Men 19-50 years
Magnesium	127% 532mg	18% 75.4mg	420mg per day for Men 19-50 years
Manganese	158% 3.64mg	49% 1.13mg	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	36.3% 254mg	700mg per day for Men 19-50 years
Potassium	38.5% 1308mg	7% 238mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	101% 55.8μg	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	21% 2.3mg	11mg per day for Men 19-50 years
Water	0.24% 8.95g	0.69% 25.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Blanched Almonds VS Enriched Bleached 15% Protein White (industrial) Wheat Flour per 7 oz

Compare the macro and micronutrient content in 7 oz of Blanched Almonds versus 7 oz of Enriched Bleached 15% Protein White (industrial) Wheat Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Blanched Almonds vs Enriched Bleached 15% Protein White (industrial) Wheat Flour:

• 7 ounces of Blanched Almonds have 1.6 times more Vitamin B2, 2.6 times more Vitamin B6 and 475 times more Vitamin E than Enriched Bleached 15% Protein White (industrial) Wheat Flour.
• While 7 oz of Enriched Bleached 15% Protein White (industrial) Wheat Flour contain 3.9 times more Vitamin B1, 1.7 times more Vitamin B3, 1.4 times more Vitamin B5 and 3.5 times more Vitamin B9 than Blanched Almonds.
• 7 ounces of Enriched Bleached 15% Protein White (industrial) Wheat Flour have insufficient amounts of Vitamin E
• Both Blanched Almonds as well as Enriched Bleached 15% Protein White (industrial) Wheat Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Blanched Almonds vs Enriched Bleached 15% Protein White (industrial) Wheat Flour:

• 7 ounces of Blanched Almonds have 13.9 times more Calcium, 5.3 times more Copper, 7.1 times more Magnesium, 3.2 times more Manganese, 3.8 times more Phosphorus, 5.5 times more Potassium and 2.6 times more Zinc than Enriched Bleached 15% Protein White (industrial) Wheat Flour.
• While 7 oz of Enriched Bleached 15% Protein White (industrial) Wheat Flour contain 1.5 times more Iron and 8.8 times more Selenium than Blanched Almonds.
• 7 ounces of Enriched Bleached 15% Protein White (industrial) Wheat Flour lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Blanched Almonds have 1.6 times more Energy, 37.2 times more Fat, 14.5 times more Saturated Fat, 17.8 times more Omega 6, 5 times more Sugars, 4.1 times more Fiber and 1.4 times more Protein than Enriched Bleached 15% Protein White (industrial) Wheat Flour.
• While 7 oz of Enriched Bleached 15% Protein White (industrial) Wheat Flour contain 3.7 times more Carbohydrate than Blanched Almonds.
• Both Blanched Almonds as well as Enriched Bleached 15% Protein White (industrial) Wheat Flour provide inadequate amounts of Omega 3 in seven ounces.