Comparing Nutrients in 7 ounces Durum Wheat VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Durum Wheat	15%	6%	79%
Almonds	14%	72%	14%

Macro Nutrients

	Durum Wheat	Almonds	Recommended Dietary Allowance
Energy	23% 673kcal	39.6% 1149kcal	2900kcal per day for Men 19-50 years
Fat	5.05% 4.9g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.9g	23.6% 7.54g	32g per day for Men 19-50 years
Omega 3	5.95% 0.095g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	11% 1.85g	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	109% 141g	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	NA	65.3% 25g	38g per day for Men 19-50 years
Protein	48.5% 27g	75% 42g	56g per day for Men 19-50 years

Vitamins

	Durum Wheat	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	69.3% 0.83mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.5% 0.24mg	174% 2.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	83.6% 13.4mg	45% 7.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37% 1.86mg	18.7% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64% 0.83mg	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	21.3% 85.3μg	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	NA	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

	Durum Wheat	Almonds	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	53.4% 534mg	1000mg per day for Men 19-50 years
Copper	122% 1.1mg	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	87.3% 7mg	92% 7.36mg	8mg per day for Men 19-50 years
Magnesium	68% 286mg	128% 536mg	420mg per day for Men 19-50 years
Manganese	260% 5.98mg	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	144% 1008mg	136% 955mg	700mg per day for Men 19-50 years
Potassium	25% 855mg	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	0.26% 3.97mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	75% 8.26mg	56.3% 6.2mg	11mg per day for Men 19-50 years
Water	0.59% 21.7g	0.24% 8.75g	3700g per day for Men 19-50 years

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

• Durum Wheat has 2 times more Vitamin B1, 1.9 times more Vitamin B3, 2 times more Vitamin B5 and 3.1 times more Vitamin B6 than Almonds.
• While Almonds contain 9.4 times more Vitamin B2 than Durum Wheat.
• Both Durum Wheat and Almonds have similar amounts of Vitamin B9 per 7 oz.
• Both Durum Wheat 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 Durum Wheat vs Almonds:

• Durum Wheat has 1.4 times more Manganese, 21.8 times more Selenium and 1.3 times more Zinc than Almonds.
• While Almonds contain 7.9 times more Calcium, 1.9 times more Copper, 1.9 times more Magnesium and 1.7 times more Potassium than Durum Wheat.
• Both Durum Wheat and Almonds have similar amounts of Iron and Phosphorus per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Durum Wheat has 16 times more Omega 3 and 3.3 times more Carbohydrate than Almonds.
• While Almonds contain 1.7 times more Energy, 20.2 times more Fat, 8.4 times more Saturated Fat, 13.3 times more Omega 6 and 1.5 times more Protein than Durum Wheat.
• Both Durum Wheat as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.