Comparing Nutrients in 7 ounces Roasted Almonds VS Whole Triticale Flour

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Whole Triticale Flour	15%	5%	80%

Macro Nutrients

	Roasted Almonds	Whole Triticale Flour	Recommended Dietary Allowance
Energy	41% 1187kcal	23% 671kcal	2900kcal per day for Men 19-50 years
Fat	107% 104g	3.7% 3.6g	97g per day for Men 19-50 years
Saturated Fat	25.4% 8.12g	1.97% 0.63g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	6.57% 0.11g	1.6g per day for Men 19-50 years
Omega 6	151% 25.7g	8.65% 1.47g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32% 41.7g	112% 145g	130g per day for Men 19-50 years
Sugars	13.3% 9.64g	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	0.027% 0.02g	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	% 0.02g	NA	g per day for Men 19-50 years
Sucrose	% 9.43g	NA	g per day for Men 19-50 years
Fiber	57% 21.6g	76.2% 29g	38g per day for Men 19-50 years
Protein	74.3% 41.6g	46.7% 26g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Whole Triticale Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.7% 0.15mg	62.5% 0.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	183% 2.38mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.2mg	35.5% 5.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	86% 4.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.8% 0.27mg	61.5% 0.8mg	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	27.3% 109μg	36.7% 147μg	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	316% 47.4mg	12% 1.8mg	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

	Roasted Almonds	Whole Triticale Flour	Recommended Dietary Allowance
Calcium	53% 532mg	6.95% 69.5mg	1000mg per day for Men 19-50 years
Copper	242% 2.2mg	123% 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	93% 7.4mg	64.2% 5.14mg	8mg per day for Men 19-50 years
Magnesium	132% 554mg	72.3% 304mg	420mg per day for Men 19-50 years
Manganese	193% 4.43mg	361% 8.3mg	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	134% 935mg	91% 637mg	700mg per day for Men 19-50 years
Potassium	41.6% 1415mg	27% 925mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	NA	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	59.7% 6.57mg	48% 5.28mg	11mg per day for Men 19-50 years
Water	0.13% 4.8g	0.54% 20g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Roasted Almonds vs Whole Triticale Flour:

• Dry Roasted Almonds have 9.1 times more Vitamin B2, 1.3 times more Vitamin B3 and 26.6 times more Vitamin E than Whole-grain Triticale Flour.
• While Whole-grain Triticale Flour contains 4.9 times more Vitamin B1, 6.8 times more Vitamin B5, 3 times more Vitamin B6 and 1.3 times more Vitamin B9 than Dry Roasted Almonds.
• Both Dry Roasted Almonds as well as Whole-grain Triticale Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Roasted Almonds vs Whole Triticale Flour:

• Dry Roasted Almonds have 7.7 times more Calcium, 2 times more Copper, 1.4 times more Iron, 1.8 times more Magnesium, 1.5 times more Phosphorus, 1.5 times more Potassium and 1.2 times more Zinc than Whole-grain Triticale Flour.
• While Whole-grain Triticale Flour contains 1.9 times more Manganese than Dry Roasted Almonds.

Comparison of macro-nutrients per 7 ounces:

• Dry Roasted Almonds have 1.8 times more Energy, 29 times more Fat, 12.9 times more Saturated Fat, 17.5 times more Omega 6 and 1.6 times more Protein than Whole-grain Triticale Flour.
• While Whole-grain Triticale Flour contains 5.3 times more Omega 3, 3.5 times more Carbohydrate and 1.3 times more Fiber than Dry Roasted Almonds.
• Both Dry Roasted Almonds as well as Whole-grain Triticale Flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.