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

Macros Ratio

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

Macro Nutrients

	Enriched Bleached 15% Protein White (industrial) Wheat Flour	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	24.8% 718kcal	41.5% 1205kcal	2900kcal per day for Men 19-50 years
Fat	2.9% 2.8g	113% 109g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.54g	26% 8.35g	32g per day for Men 19-50 years
Omega 3	2.1% 0.034g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	8.1% 1.38g	158% 27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	107% 139g	27% 35g	130g per day for Men 19-50 years
Sugars	2.5% 1.83g	12.5% 9.03g	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	0.082% 0.06g	0% 0g	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	% 0.06g	% 0.079g	g per day for Men 19-50 years
Sucrose	% 0.3g	% 8.7g	g per day for Men 19-50 years
Fiber	12.5% 4.76g	55% 21g	38g per day for Men 19-50 years
Protein	54.3% 30.4g	75.2% 42g	56g per day for Men 19-50 years

Vitamins

	Enriched Bleached 15% Protein White (industrial) Wheat Flour	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	122% 1.46mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	68% 0.88mg	119% 1.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	74% 12mg	45.5% 7.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.85mg	9.1% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.87% 0.089mg	18% 0.23mg	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	84.3% 337μg	13.4% 53.6μg	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	0.66% 0.099mg	344% 51.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.5% 0.6μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enriched Bleached 15% Protein White (industrial) Wheat Flour	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	3.37% 33.7mg	57.7% 577mg	1000mg per day for Men 19-50 years
Copper	43% 0.39mg	211% 1.9mg	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	126% 10mg	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	18% 75.4mg	129% 544mg	420mg per day for Men 19-50 years
Manganese	49% 1.13mg	212% 4.9mg	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	36.3% 254mg	132% 925mg	700mg per day for Men 19-50 years
Potassium	7% 238mg	40.8% 1387mg	3400mg per day for Men 19-50 years
Selenium	101% 55.8μg	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	21% 2.3mg	55.4% 6.1mg	11mg per day for Men 19-50 years
Water	0.69% 25.5g	0.15% 5.56g	3700g per day for Men 19-50 years

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

• Enriched Bleached 15% Protein White (industrial) Wheat Flour has 8 times more Vitamin B1, 1.6 times more Vitamin B3, 1.9 times more Vitamin B5 and 6.3 times more Vitamin B9 than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 1.8 times more Vitamin B2, 2.6 times more Vitamin B6 and 519.4 times more Vitamin E than Enriched Bleached 15% Protein White (industrial) Wheat Flour.
• Both Enriched Bleached 15% Protein White (industrial) Wheat Flour as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 7 oz.

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

• Enriched Bleached 15% Protein White (industrial) Wheat Flour has 1.4 times more Iron and 6.9 times more Selenium than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 17.1 times more Calcium, 4.9 times more Copper, 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 Enriched Bleached 15% Protein White (industrial) Wheat Flour.

Comparison of macro-nutrients per 7 ounces:

• Enriched Bleached 15% Protein White (industrial) Wheat Flour has more Omega 3 and 4 times more Carbohydrate than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 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 Enriched Bleached 15% Protein White (industrial) Wheat Flour.
• Both Enriched Bleached 15% Protein White (industrial) Wheat Flour as well as Oil Roasted Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.