Comparing Nutrients in 7 ounces Wheat Bread Flour VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Wheat Bread Flour	14%	4%	82%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Wheat Bread Flour	Roasted Almonds	Recommended Dietary Allowance
Energy	24.7% 716kcal	41% 1187kcal	2900kcal per day for Men 19-50 years
Fat	3.4% 3.3g	107% 104g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.48g	25.4% 8.12g	32g per day for Men 19-50 years
Omega 3	5.33% 0.085g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	8% 1.36g	151% 25.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	111% 144g	32% 41.7g	130g per day for Men 19-50 years
Sugars	0.85% 0.62g	13.3% 9.64g	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	0.027% 0.02g	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	% 0.02g	g per day for Men 19-50 years
Sucrose	NA	% 9.43g	g per day for Men 19-50 years
Fiber	12.5% 4.76g	57% 21.6g	38g per day for Men 19-50 years
Protein	42.5% 23.8g	74.3% 41.6g	56g per day for Men 19-50 years

Vitamins

	Wheat Bread Flour	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	13.2% 0.16mg	12.7% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.16% 0.12mg	183% 2.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.4% 2mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.4% 0.87mg	12.7% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.65% 0.073mg	20.8% 0.27mg	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	16.4% 65.5μg	27.3% 109μg	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	5.3% 0.79mg	316% 47.4mg	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

	Wheat Bread Flour	Roasted Almonds	Recommended Dietary Allowance
Calcium	2.98% 29.8mg	53% 532mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	242% 2.2mg	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	22.3% 1.8mg	93% 7.4mg	8mg per day for Men 19-50 years
Magnesium	12% 49.6mg	132% 554mg	420mg per day for Men 19-50 years
Manganese	68.3% 1.57mg	193% 4.43mg	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	27.5% 192mg	134% 935mg	700mg per day for Men 19-50 years
Potassium	5.84% 198mg	41.6% 1415mg	3400mg per day for Men 19-50 years
Selenium	143% 78.8μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	15.3% 1.7mg	59.7% 6.57mg	11mg per day for Men 19-50 years
Water	0.72% 26.5g	0.13% 4.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Wheat Bread Flour VS Roasted Almonds per 7 oz

Compare the macro and micronutrient content in 7 oz of Wheat Bread Flour versus 7 oz of Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Wheat Bread Flour vs Roasted Almonds:

• 7 ounces of Wheat Bread Flour have 1.4 times more Vitamin B5 than Roasted Almonds.
• While 7 oz of Dry Roasted Almonds contain 20 times more Vitamin B2, 3.6 times more Vitamin B3, 3.7 times more Vitamin B6, 1.7 times more Vitamin B9 and 59.8 times more Vitamin E than Wheat Bread Flour.
• Both Wheat Bread Flour and Roasted Almonds provide similar amounts of Vitamin B1 per seven ounces.
• Both Wheat Bread Flour as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Wheat Bread Flour vs Roasted Almonds:

• 7 ounces of Wheat Bread Flour have 19.9 times more Selenium than Roasted Almonds.
• While 7 oz of Dry Roasted Almonds contain 17.9 times more Calcium, 6 times more Copper, 4.1 times more Iron, 11.2 times more Magnesium, 2.8 times more Manganese, 4.9 times more Phosphorus, 7.1 times more Potassium and 3.9 times more Zinc than Wheat Bread Flour.
• 7 ounces of Wheat Bread Flour lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Wheat Bread Flour have 4.3 times more Omega 3 and 3.5 times more Carbohydrate than Roasted Almonds.
• While 7 oz of Dry Roasted Almonds contain 1.7 times more Energy, 31.7 times more Fat, 16.8 times more Saturated Fat, 18.9 times more Omega 6, 15.7 times more Sugars, 4.5 times more Fiber and 1.7 times more Protein than Wheat Bread Flour.
• 7 ounces of Roasted Almonds provide inadequate amounts of Omega 3