Comparing Nutrients in 7 ounces Wheat Germ VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Wheat Germ	24%	23%	53%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Wheat Germ	Blanched Almonds	Recommended Dietary Allowance
Energy	24.6% 714kcal	40.4% 1171kcal	2900kcal per day for Men 19-50 years
Fat	20% 19.3g	107% 104g	97g per day for Men 19-50 years
Saturated Fat	10.3% 3.3g	24.5% 7.84g	32g per day for Men 19-50 years
Omega 3	89.7% 1.43g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	61.7% 10.5g	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	79% 103g	28.5% 37g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 0.06g	g per day for Men 19-50 years
Sucrose	NA	% 8.85g	g per day for Men 19-50 years
Fiber	69% 26g	51.7% 19.6g	38g per day for Men 19-50 years
Protein	82% 46g	76% 42.5g	56g per day for Men 19-50 years

Vitamins

	Wheat Germ	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	311% 3.73mg	31.6% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	76% 0.99mg	109% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	84.5% 13.5mg	43.4% 6.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89.7% 4.5mg	12.5% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	198% 2.58mg	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	139% 558μg	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	NA	314% 47mg	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

	Wheat Germ	Blanched Almonds	Recommended Dietary Allowance
Calcium	7.74% 77.4mg	47% 468mg	1000mg per day for Men 19-50 years
Copper	176% 1.58mg	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	155% 12.4mg	81.4% 6.5mg	8mg per day for Men 19-50 years
Magnesium	113% 474mg	127% 532mg	420mg per day for Men 19-50 years
Manganese	1148% 26.4mg	158% 3.64mg	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	239% 1671mg	136% 955mg	700mg per day for Men 19-50 years
Potassium	52% 1770mg	38.5% 1308mg	3400mg per day for Men 19-50 years
Selenium	286% 157μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	2.5% 37.7mg	1500mg per day for Men 19-50 years
Zinc	222% 24.4mg	53.6% 5.9mg	11mg per day for Men 19-50 years
Water	0.6% 22g	0.24% 8.95g	3700g per day for Men 19-50 years

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

• Crude Wheat Germ has 9.9 times more Vitamin B1, 1.9 times more Vitamin B3, 7.2 times more Vitamin B5, 11.3 times more Vitamin B6 and 5.7 times more Vitamin B9 than Blanched Almonds.
• While Blanched Almonds contain 1.4 times more Vitamin B2 than Crude Wheat Germ.
• Both Crude Wheat Germ 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 Wheat Germ vs Blanched Almonds:

• Crude Wheat Germ has 1.9 times more Iron, 7.2 times more Manganese, 1.8 times more Phosphorus, 1.4 times more Potassium, 24.8 times more Selenium and 4.1 times more Zinc than Blanched Almonds.
• While Blanched Almonds contain 6.1 times more Calcium, 1.3 times more Copper and 1.6 times more Sodium than Crude Wheat Germ.
• Both Crude Wheat Germ and Blanched Almonds have similar amounts of Magnesium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Crude Wheat Germ has 180.8 times more Omega 3, 2.8 times more Carbohydrate and 1.3 times more Fiber than Blanched Almonds.
• While Blanched Almonds contain 1.6 times more Energy, 5.4 times more Fat, 2.4 times more Saturated Fat and 2.3 times more Omega 6 than Crude Wheat Germ.
• Both Crude Wheat Germ and Blanched Almonds have similar amounts of Protein per 7 oz.
• Both Crude Wheat Germ as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.