Comparing Nutrients in 100 grams Roasted Almonds VS Wheat Germ

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Wheat Germ	24%	23%	53%

Macro Nutrients

	Roasted Almonds	Wheat Germ	Recommended Dietary Allowance
Energy	20.6% 598kcal	12.4% 360kcal	2900kcal per day for Men 19-50 years
Fat	54% 52.5g	10% 9.72g	97g per day for Men 19-50 years
Saturated Fat	12.8% 4.1g	5.2% 1.67g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	45% 0.72g	1.6g per day for Men 19-50 years
Omega 6	76% 13g	31% 5.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 21g	40% 51.8g	130g per day for Men 19-50 years
Sugars	6.7% 4.86g	NA	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	0.014% 0.01g	NA	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	% 0.01g	NA	g per day for Men 19-50 years
Sucrose	% 4.75g	NA	g per day for Men 19-50 years
Fiber	28.7% 11g	34.7% 13g	38g per day for Men 19-50 years
Protein	37.4% 21g	41.3% 23g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Wheat Germ	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.4% 0.077mg	157% 1.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	92% 1.2mg	38.4% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.7% 3.64mg	42.6% 6.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.42% 0.32mg	45% 2.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.5% 0.14mg	100% 1.3mg	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	13.8% 55μg	70.3% 281μg	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	159% 24mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Wheat Germ	Recommended Dietary Allowance
Calcium	27% 268mg	3.9% 39mg	1000mg per day for Men 19-50 years
Copper	122% 1.1mg	88.4% 0.8mg	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	46.6% 3.73mg	78.3% 6.26mg	8mg per day for Men 19-50 years
Magnesium	66.4% 279mg	57% 239mg	420mg per day for Men 19-50 years
Manganese	97% 2.23mg	578% 13.3mg	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	67.3% 471mg	120% 842mg	700mg per day for Men 19-50 years
Potassium	21% 713mg	26.2% 892mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	144% 79.2μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	0.8% 12mg	1500mg per day for Men 19-50 years
Zinc	30% 3.3mg	112% 12.3mg	11mg per day for Men 19-50 years
Water	0.065% 2.4g	0.3% 11g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Roasted Almonds vs Wheat Germ:

• Dry Roasted Almonds have 2.4 times more Vitamin B2 than Crude Wheat Germ.
• While Crude Wheat Germ contains 24.4 times more Vitamin B1, 1.9 times more Vitamin B3, 7 times more Vitamin B5, 9.6 times more Vitamin B6 and 5.1 times more Vitamin B9 than Dry Roasted Almonds.
• Both Dry Roasted Almonds as well as Crude Wheat Germ have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 g.

Comparing minerals per 100 grams for Roasted Almonds vs Wheat Germ:

• Dry Roasted Almonds have 6.9 times more Calcium and 1.4 times more Copper than Crude Wheat Germ.
• While Crude Wheat Germ contains 1.7 times more Iron, 6 times more Manganese, 1.8 times more Phosphorus, 1.3 times more Potassium, 39.6 times more Selenium and 3.7 times more Zinc than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Crude Wheat Germ have similar amounts of Magnesium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Dry Roasted Almonds have 1.7 times more Energy, 5.4 times more Fat, 2.5 times more Saturated Fat and 2.4 times more Omega 6 than Crude Wheat Germ.
• While Crude Wheat Germ contains 72.3 times more Omega 3 and 2.5 times more Carbohydrate than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Crude Wheat Germ have similar amounts of Fiber and Protein per 100 g.
• Both Dry Roasted Almonds as well as Crude Wheat Germ have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.