Comparing Nutrients in 7 ounces Whole Wheat Flour VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Whole Wheat Flour	15%	6%	79%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Whole Wheat Flour	Blanched Almonds	Recommended Dietary Allowance
Energy	23.3% 675kcal	40.4% 1171kcal	2900kcal per day for Men 19-50 years
Fat	5.1% 4.96g	107% 104g	97g per day for Men 19-50 years
Saturated Fat	2.67% 0.85g	24.5% 7.84g	32g per day for Men 19-50 years
Omega 3	9.05% 0.14g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	12.8% 2.17g	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	110% 143g	28.5% 37g	130g per day for Men 19-50 years
Sugars	1.12% 0.81g	12.7% 9.2g	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	0.14% 0.099g	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	% 0g	% 0.06g	g per day for Men 19-50 years
Sucrose	% 0.71g	% 8.85g	g per day for Men 19-50 years
Fiber	56% 21.2g	51.7% 19.6g	38g per day for Men 19-50 years
Protein	47% 26.2g	76% 42.5g	56g per day for Men 19-50 years

Vitamins

	Whole Wheat Flour	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83% 1mg	31.6% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25% 0.33mg	109% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	61.5% 9.84mg	43.4% 6.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	12.5% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62% 0.81mg	17.6% 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	22% 87.3μg	24.3% 97μg	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	9.4% 1.4mg	314% 47mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.14% 3.77μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Wheat Flour	Blanched Almonds	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	47% 468mg	1000mg per day for Men 19-50 years
Copper	90% 0.81mg	226% 2.04mg	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	89.3% 7.14mg	81.4% 6.5mg	8mg per day for Men 19-50 years
Magnesium	64.7% 272mg	127% 532mg	420mg per day for Men 19-50 years
Manganese	351% 8.07mg	158% 3.64mg	2.3mg per day for Men 19-50 years
Molybdenum	258% 116μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	101% 708mg	136% 955mg	700mg per day for Men 19-50 years
Potassium	21% 720mg	38.5% 1308mg	3400mg per day for Men 19-50 years
Selenium	223% 123μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	2.5% 37.7mg	1500mg per day for Men 19-50 years
Zinc	47% 5.16mg	53.6% 5.9mg	11mg per day for Men 19-50 years
Water	0.58% 21.3g	0.24% 8.95g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Whole Wheat Flour vs Blanched Almonds:

• Whole-grain Wheat Flour has 2.6 times more Vitamin B1, 1.4 times more Vitamin B3, 1.9 times more Vitamin B5, 3.5 times more Vitamin B6 and more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 4.3 times more Vitamin B2 and 33.5 times more Vitamin E than Whole-grain Wheat Flour.
• Both Whole-grain Wheat Flour and Blanched Almonds have similar amounts of Vitamin B9 per 7 oz.
• Both Whole-grain Wheat Flour as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Whole Wheat Flour vs Blanched Almonds:

• Whole-grain Wheat Flour has 2.2 times more Manganese and 19.3 times more Selenium than Blanched Almonds.
• While Blanched Almonds contain 6.9 times more Calcium, 2.5 times more Copper, 2 times more Magnesium, 1.3 times more Phosphorus, 1.8 times more Potassium and 9.5 times more Sodium than Whole-grain Wheat Flour.
• Both Whole-grain Wheat Flour and Blanched Almonds have similar amounts of Iron and Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Whole-grain Wheat Flour has 18.3 times more Omega 3 and 3.9 times more Carbohydrate than Blanched Almonds.
• While Blanched Almonds contain 1.7 times more Energy, 21 times more Fat, 9.2 times more Saturated Fat, 11.3 times more Omega 6, 11.3 times more Sugars and 1.6 times more Protein than Whole-grain Wheat Flour.
• Both Whole-grain Wheat Flour and Blanched Almonds have similar amounts of Fiber per 7 oz.
• Both Whole-grain Wheat Flour as well as Blanched Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.