Comparing Nutrients in 7 ounces Roasted Almonds VS Hard Red Spring Wheat

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Hard Red Spring Wheat	18%	5%	77%

Macro Nutrients

	Roasted Almonds	Hard Red Spring Wheat	Recommended Dietary Allowance
Energy	41% 1187kcal	22.5% 653kcal	2900kcal per day for Men 19-50 years
Fat	107% 104g	3.93% 3.8g	97g per day for Men 19-50 years
Saturated Fat	25.4% 8.12g	1.95% 0.62g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	4.47% 0.071g	1.6g per day for Men 19-50 years
Omega 6	151% 25.7g	8.5% 1.44g	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	104% 135g	130g per day for Men 19-50 years
Sugars	13.3% 9.64g	1.12% 0.81g	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	63.7% 24.2g	38g per day for Men 19-50 years
Protein	74.3% 41.6g	54.6% 30.6g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Hard Red Spring Wheat	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	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	183% 2.38mg	16.8% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.2mg	71% 11.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	37% 1.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.8% 0.27mg	51.3% 0.67mg	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	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	316% 47.4mg	13.4% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	3.14% 3.77μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Hard Red Spring Wheat	Recommended Dietary Allowance
Calcium	53% 532mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	242% 2.2mg	90% 0.81mg	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	89.3% 7.14mg	8mg per day for Men 19-50 years
Magnesium	132% 554mg	58.6% 246mg	420mg per day for Men 19-50 years
Manganese	193% 4.43mg	350% 8.05mg	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	94% 659mg	700mg per day for Men 19-50 years
Potassium	41.6% 1415mg	20% 675mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	255% 140μg	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	50% 5.5mg	11mg per day for Men 19-50 years
Water	0.13% 4.8g	0.68% 25.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Roasted Almonds vs Hard Red Spring Wheat:

• Dry Roasted Almonds have 10.9 times more Vitamin B2, 1.3 times more Vitamin B9 and 23.7 times more Vitamin E than Hard Red Spring Wheat.
• While Hard Red Spring Wheat contains 6.5 times more Vitamin B1, 1.6 times more Vitamin B3, 2.9 times more Vitamin B5, 2.5 times more Vitamin B6 and more Vitamin K than Dry Roasted Almonds.
• Both Dry Roasted Almonds as well as Hard Red Spring Wheat 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 Hard Red Spring Wheat:

• Dry Roasted Almonds have 10.7 times more Calcium, 2.7 times more Copper, 2.3 times more Magnesium, 1.4 times more Phosphorus and 2.1 times more Potassium than Hard Red Spring Wheat.
• While Hard Red Spring Wheat contains 1.8 times more Manganese and 35.4 times more Selenium than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Hard Red Spring Wheat have similar amounts of Iron and Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Dry Roasted Almonds have 1.8 times more Energy, 27.4 times more Fat, 13 times more Saturated Fat, 17.8 times more Omega 6, 11.9 times more Sugars and 1.4 times more Protein than Hard Red Spring Wheat.
• While Hard Red Spring Wheat contains 3.6 times more Omega 3 and 3.2 times more Carbohydrate than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Hard Red Spring Wheat have similar amounts of Fiber per 7 oz.
• Both Dry Roasted Almonds as well as Hard Red Spring Wheat have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.