Comparing Nutrients in 7 ounces Oil Roasted Almonds VS Unenriched Bleached 15% Protein White (industrial) Wheat Flour

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Unenriched Bleached 15% Protein White (industrial) Wheat Flour	17%	4%	79%

Macro Nutrients

	Oil Roasted Almonds	Unenriched Bleached 15% Protein White (industrial) Wheat Flour	Recommended Dietary Allowance
Energy	41.5% 1205kcal	24.8% 718kcal	2900kcal per day for Men 19-50 years
Fat	113% 109g	2.9% 2.8g	97g per day for Men 19-50 years
Saturated Fat	26% 8.35g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	0% 0g	2.1% 0.034g	1.6g per day for Men 19-50 years
Omega 6	158% 27g	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	27% 35g	107% 139g	130g per day for Men 19-50 years
Sugars	12.5% 9.03g	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	% 0.079g	% 0.06g	g per day for Men 19-50 years
Sucrose	% 8.7g	% 0.3g	g per day for Men 19-50 years
Fiber	55% 21g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	75.2% 42g	54.3% 30.4g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Unenriched 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	15.2% 0.18mg	32% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	119% 1.55mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.5% 7.27mg	15% 2.38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.1% 0.45mg	17% 0.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 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	13.4% 53.6μg	15.4% 61.5μg	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	344% 51.5mg	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

	Oil Roasted Almonds	Unenriched Bleached 15% Protein White (industrial) Wheat Flour	Recommended Dietary Allowance
Calcium	57.7% 577mg	3.37% 33.7mg	1000mg per day for Men 19-50 years
Copper	211% 1.9mg	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	91% 7.3mg	31.3% 2.5mg	8mg per day for Men 19-50 years
Magnesium	129% 544mg	18% 75.4mg	420mg per day for Men 19-50 years
Manganese	212% 4.9mg	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	132% 925mg	36.3% 254mg	700mg per day for Men 19-50 years
Potassium	40.8% 1387mg	7% 238mg	3400mg per day for Men 19-50 years
Selenium	14.8% 8.14μg	101% 55.8μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	55.4% 6.1mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	0.15% 5.56g	0.69% 25.5g	3700g per day for Men 19-50 years

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

• Oil Roasted Almonds have 10.8 times more Vitamin B2, 3.1 times more Vitamin B3, 2.6 times more Vitamin B6 and 519.4 times more Vitamin E than Unenriched Bleached 15% Protein White (industrial) Wheat Flour.
• While Unenriched Bleached 15% Protein White (industrial) Wheat Flour contains 2.1 times more Vitamin B1 and 1.9 times more Vitamin B5 than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Unenriched Bleached 15% Protein White (industrial) Wheat Flour have similar amounts of Vitamin B9 per 7 oz.
• Both Oil Roasted Almonds as well as Unenriched Bleached 15% Protein White (industrial) Wheat Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 7 oz.

Comparing minerals per 7 ounces for Oil Roasted Almonds vs Unenriched Bleached 15% Protein White (industrial) Wheat Flour:

• Oil Roasted Almonds have 17.1 times more Calcium, 4.9 times more Copper, 2.9 times more Iron, 7.2 times more Magnesium, 4.3 times more Manganese, 3.6 times more Phosphorus, 5.8 times more Potassium and 2.6 times more Zinc than Unenriched Bleached 15% Protein White (industrial) Wheat Flour.
• While Unenriched Bleached 15% Protein White (industrial) Wheat Flour contains 6.9 times more Selenium than Oil Roasted Almonds.

Comparison of macro-nutrients per 7 ounces:

• Oil Roasted Almonds have 1.7 times more Energy, 39.1 times more Fat, 15.5 times more Saturated Fat, 19.5 times more Omega 6, 4.9 times more Sugars, 4.4 times more Fiber and 1.4 times more Protein than Unenriched Bleached 15% Protein White (industrial) Wheat Flour.
• While Unenriched Bleached 15% Protein White (industrial) Wheat Flour contains more Omega 3 and 4 times more Carbohydrate than Oil Roasted Almonds.
• Both Oil Roasted Almonds as well as Unenriched Bleached 15% Protein White (industrial) Wheat Flour have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.