Comparing Nutrients in 7 ounces Enriched Semolina VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Enriched Semolina	14%	3%	83%
Almonds	14%	72%	14%

Macro Nutrients

	Enriched Semolina	Almonds	Recommended Dietary Allowance
Energy	24.6% 714kcal	39.6% 1149kcal	2900kcal per day for Men 19-50 years
Fat	2.15% 2.1g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	0.93% 0.3g	23.6% 7.54g	32g per day for Men 19-50 years
Omega 3	4.6% 0.073g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	4.6% 0.78g	144% 24.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	111% 145g	33% 42.8g	130g per day for Men 19-50 years
Sugars	NA	12% 8.63g	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	NA	0.3% 0.22g	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	NA	% 0.34g	g per day for Men 19-50 years
Sucrose	NA	% 7.84g	g per day for Men 19-50 years
Fiber	20.4% 7.74g	65.3% 25g	38g per day for Men 19-50 years
Protein	45% 25g	75% 42g	56g per day for Men 19-50 years

Vitamins

	Enriched Semolina	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	134% 1.6mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87% 1.13mg	174% 2.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	74.3% 12mg	45% 7.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.15mg	18.7% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.7% 0.2mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	377% 113μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	91% 363μg	22% 87.3μg	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	3.44% 0.52mg	339% 51mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enriched Semolina	Almonds	Recommended Dietary Allowance
Calcium	3.37% 33.7mg	53.4% 534mg	1000mg per day for Men 19-50 years
Copper	41.7% 0.38mg	227% 2.05mg	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	108% 8.65mg	92% 7.36mg	8mg per day for Men 19-50 years
Magnesium	22.2% 93mg	128% 536mg	420mg per day for Men 19-50 years
Manganese	53.4% 1.23mg	188% 4.32mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	200% 90μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	38.6% 270mg	136% 955mg	700mg per day for Men 19-50 years
Potassium	11% 369mg	42.8% 1455mg	3400mg per day for Men 19-50 years
Selenium	323% 177μg	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	56.3% 6.2mg	11mg per day for Men 19-50 years
Water	0.68% 25g	0.24% 8.75g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Enriched Semolina vs Almonds:

• Enriched Semolina has 4 times more Vitamin B1, 1.7 times more Vitamin B3, 1.2 times more Vitamin B5 and 4.2 times more Vitamin B9 than Almonds.
• While Almonds contain 2 times more Vitamin B2, 1.3 times more Vitamin B6 and 98.6 times more Vitamin E than Enriched Semolina.
• Both Enriched Semolina as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Enriched Semolina vs Almonds:

• Enriched Semolina has 21.8 times more Selenium than Almonds.
• While Almonds contain 15.8 times more Calcium, 5.5 times more Copper, 5.7 times more Magnesium, 3.5 times more Manganese, 3.5 times more Phosphorus, 3.9 times more Potassium and 3 times more Zinc than Enriched Semolina.
• Both Enriched Semolina and Almonds have similar amounts of Iron per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Enriched Semolina has 12.3 times more Omega 3 and 3.4 times more Carbohydrate than Almonds.
• While Almonds contain 1.6 times more Energy, 47.6 times more Fat, 25.3 times more Saturated Fat, 31.4 times more Omega 6, 3.2 times more Fiber and 1.7 times more Protein than Enriched Semolina.
• Both Enriched Semolina as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.