Comparing Nutrients in 7 ounces Hard Red Spring Wheat VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Hard Red Spring Wheat	18%	5%	77%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Hard Red Spring Wheat	Roasted Almonds	Recommended Dietary Allowance
Energy	22.5% 653kcal	41% 1187kcal	2900kcal per day for Men 19-50 years
Fat	3.93% 3.8g	107% 104g	97g per day for Men 19-50 years
Saturated Fat	1.95% 0.62g	25.4% 8.12g	32g per day for Men 19-50 years
Omega 3	4.47% 0.071g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	8.5% 1.44g	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	104% 135g	32% 41.7g	130g per day for Men 19-50 years
Sugars	1.12% 0.81g	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	63.7% 24.2g	57% 21.6g	38g per day for Men 19-50 years
Protein	54.6% 30.6g	74.3% 41.6g	56g per day for Men 19-50 years

Vitamins

	Hard Red Spring Wheat	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	83.3% 1mg	12.7% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.8% 0.22mg	183% 2.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	71% 11.3mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37% 1.86mg	12.7% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.3% 0.67mg	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	21.3% 85.3μg	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	13.4% 2mg	316% 47.4mg	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

	Hard Red Spring Wheat	Roasted Almonds	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	53% 532mg	1000mg per day for Men 19-50 years
Copper	90% 0.81mg	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	89.3% 7.14mg	93% 7.4mg	8mg per day for Men 19-50 years
Magnesium	58.6% 246mg	132% 554mg	420mg per day for Men 19-50 years
Manganese	350% 8.05mg	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	94% 659mg	134% 935mg	700mg per day for Men 19-50 years
Potassium	20% 675mg	41.6% 1415mg	3400mg per day for Men 19-50 years
Selenium	255% 140μg	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	50% 5.5mg	59.7% 6.57mg	11mg per day for Men 19-50 years
Water	0.68% 25.3g	0.13% 4.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Hard Red Spring Wheat vs Roasted Almonds:

• Hard Red Spring Wheat has 6.5 times more Vitamin B1, 1.6 times more Vitamin B3, 2.9 times more Vitamin B5, 2.5 times more Vitamin B6 and more Vitamin K than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 10.9 times more Vitamin B2, 1.3 times more Vitamin B9 and 23.7 times more Vitamin E than Hard Red Spring Wheat.
• Both Hard Red Spring Wheat as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Hard Red Spring Wheat vs Roasted Almonds:

• Hard Red Spring Wheat has 1.8 times more Manganese and 35.4 times more Selenium than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 10.7 times more Calcium, 2.7 times more Copper, 2.3 times more Magnesium, 1.4 times more Phosphorus and 2.1 times more Potassium than Hard Red Spring Wheat.
• Both Hard Red Spring Wheat and Dry Roasted Almonds have similar amounts of Iron and Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Hard Red Spring Wheat has 3.6 times more Omega 3 and 3.2 times more Carbohydrate than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.8 times more Energy, 27.4 times more Fat, 13 times more Saturated Fat, 17.8 times more Omega 6, 11.9 times more Sugars and 1.4 times more Protein than Hard Red Spring Wheat.
• Both Hard Red Spring Wheat and Dry Roasted Almonds have similar amounts of Fiber per 7 oz.
• Both Hard Red Spring Wheat as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.