Comparing Nutrients in 7 ounces Soft White Wheat VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Soft White Wheat	12%	5%	83%
Almonds	14%	72%	14%

Macro Nutrients

	Soft White Wheat	Almonds	Recommended Dietary Allowance
Energy	23.3% 675kcal	39.6% 1149kcal	2900kcal per day for Men 19-50 years
Fat	4.07% 3.95g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.73g	23.6% 7.54g	32g per day for Men 19-50 years
Omega 3	4.47% 0.071g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	9.34% 1.6g	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	115% 150g	33% 42.8g	130g per day for Men 19-50 years
Sugars	1.12% 0.81g	12% 8.63g	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	0.3% 0.22g	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	% 0.34g	g per day for Men 19-50 years
Sucrose	NA	% 7.84g	g per day for Men 19-50 years
Fiber	66.3% 25.2g	65.3% 25g	38g per day for Men 19-50 years
Protein	38% 21.2g	75% 42g	56g per day for Men 19-50 years

Vitamins

	Soft White Wheat	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68% 0.81mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.3% 0.21mg	174% 2.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	59% 9.46mg	45% 7.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33.7% 1.7mg	18.7% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57.7% 0.75mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	377% 113μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	20.3% 81.4μg	22% 87.3μg	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	339% 51mg	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

	Soft White Wheat	Almonds	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	53.4% 534mg	1000mg per day for Men 19-50 years
Copper	94% 0.85mg	227% 2.05mg	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	133% 10.7mg	92% 7.36mg	8mg per day for Men 19-50 years
Magnesium	42.5% 179mg	128% 536mg	420mg per day for Men 19-50 years
Manganese	294% 6.76mg	188% 4.32mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	200% 90μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	114% 798mg	136% 955mg	700mg per day for Men 19-50 years
Potassium	25.4% 863mg	42.8% 1455mg	3400mg per day for Men 19-50 years
Selenium	NA	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	62.4% 6.87mg	56.3% 6.2mg	11mg per day for Men 19-50 years
Water	0.56% 20.7g	0.24% 8.75g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Soft White Wheat vs Almonds:

• Soft White Wheat has 2 times more Vitamin B1, 1.3 times more Vitamin B3, 1.8 times more Vitamin B5, 2.8 times more Vitamin B6 and more Vitamin K than Almonds.
• While Almonds contain 10.6 times more Vitamin B2 and 25.4 times more Vitamin E than Soft White Wheat.
• Both Soft White Wheat and Almonds have similar amounts of Vitamin B9 per 7 oz.
• Both Soft White Wheat as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Soft White Wheat vs Almonds:

• Soft White Wheat has 1.4 times more Iron and 1.6 times more Manganese than Almonds.
• While Almonds contain 7.9 times more Calcium, 2.4 times more Copper, 3 times more Magnesium and 1.7 times more Potassium than Soft White Wheat.
• Both Soft White Wheat and Almonds have similar amounts of Phosphorus and Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Soft White Wheat has 12 times more Omega 3 and 3.5 times more Carbohydrate than Almonds.
• While Almonds contain 1.7 times more Energy, 25.1 times more Fat, 10.3 times more Saturated Fat, 15.4 times more Omega 6, 10.6 times more Sugars and 2 times more Protein than Soft White Wheat.
• Both Soft White Wheat and Almonds have similar amounts of Fiber per 7 oz.
• Both Soft White Wheat as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.