Comparing Nutrients in 7 ounces Blanched Almonds VS Wheat Germ

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Wheat Germ	24%	23%	53%

Macro Nutrients

	Blanched Almonds	Wheat Germ	Recommended Dietary Allowance
Energy	40.4% 1171kcal	24.6% 714kcal	2900kcal per day for Men 19-50 years
Fat	107% 104g	20% 19.3g	97g per day for Men 19-50 years
Saturated Fat	24.5% 7.84g	10.3% 3.3g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	89.7% 1.43g	1.6g per day for Men 19-50 years
Omega 6	144% 24.5g	61.7% 10.5g	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	79% 103g	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	69% 26g	38g per day for Men 19-50 years
Protein	76% 42.5g	82% 46g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Wheat Germ	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	311% 3.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	109% 1.4mg	76% 0.99mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.4% 6.95mg	84.5% 13.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.62mg	89.7% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.6% 0.23mg	198% 2.58mg	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	139% 558μg	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	Wheat Germ	Recommended Dietary Allowance
Calcium	47% 468mg	7.74% 77.4mg	1000mg per day for Men 19-50 years
Copper	226% 2.04mg	176% 1.58mg	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	155% 12.4mg	8mg per day for Men 19-50 years
Magnesium	127% 532mg	113% 474mg	420mg per day for Men 19-50 years
Manganese	158% 3.64mg	1148% 26.4mg	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	239% 1671mg	700mg per day for Men 19-50 years
Potassium	38.5% 1308mg	52% 1770mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	286% 157μg	55μg per day for Men 19-50 years
Sodium	2.5% 37.7mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	53.6% 5.9mg	222% 24.4mg	11mg per day for Men 19-50 years
Water	0.24% 8.95g	0.6% 22g	3700g per day for Men 19-50 years

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

• Blanched Almonds have 1.4 times more Vitamin B2 than Crude Wheat Germ.
• While Crude Wheat Germ contains 9.9 times more Vitamin B1, 1.9 times more Vitamin B3, 7.2 times more Vitamin B5, 11.3 times more Vitamin B6 and 5.7 times more Vitamin B9 than Blanched Almonds.
• Both Blanched Almonds as well as Crude Wheat Germ have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 7 oz.

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

• Blanched Almonds have 6.1 times more Calcium, 1.3 times more Copper and 1.6 times more Sodium than Crude Wheat Germ.
• While Crude Wheat Germ contains 1.9 times more Iron, 7.2 times more Manganese, 1.8 times more Phosphorus, 1.4 times more Potassium, 24.8 times more Selenium and 4.1 times more Zinc than Blanched Almonds.
• Both Blanched Almonds and Crude Wheat Germ have similar amounts of Magnesium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Blanched Almonds have 1.6 times more Energy, 5.4 times more Fat, 2.4 times more Saturated Fat and 2.3 times more Omega 6 than Crude Wheat Germ.
• While Crude Wheat Germ contains 180.8 times more Omega 3, 2.8 times more Carbohydrate and 1.3 times more Fiber than Blanched Almonds.
• Both Blanched Almonds and Crude Wheat Germ have similar amounts of Protein per 7 oz.
• Both Blanched Almonds as well as Crude Wheat Germ have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.