Comparing Nutrients in 100 grams Unenriched Bleached 13% Protein White (industrial) Wheat Flour VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Unenriched Bleached 13% Protein White (industrial) Wheat Flour	15%	4%	81%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Unenriched Bleached 13% Protein White (industrial) Wheat Flour	Roasted Almonds	Recommended Dietary Allowance
Energy	12.5% 362kcal	20.6% 598kcal	2900kcal per day for Men 19-50 years
Fat	1.42% 1.38g	54% 52.5g	97g per day for Men 19-50 years
Saturated Fat	0.59% 0.19g	12.8% 4.1g	32g per day for Men 19-50 years
Omega 3	1.06% 0.017g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	3.9% 0.67g	76% 13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55.5% 72.2g	16% 21g	130g per day for Men 19-50 years
Sugars	1.5% 1.1g	6.7% 4.86g	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	0.041% 0.03g	0.014% 0.01g	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	% 0.03g	% 0.01g	g per day for Men 19-50 years
Sucrose	% 0.16g	% 4.75g	g per day for Men 19-50 years
Fiber	6.3% 2.4g	28.7% 11g	38g per day for Men 19-50 years
Protein	23.3% 13g	37.4% 21g	56g per day for Men 19-50 years

Vitamins

	Unenriched Bleached 13% Protein White (industrial) Wheat 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	16% 0.19mg	6.4% 0.077mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.54% 0.072mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.5% 1.2mg	22.7% 3.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.72% 0.39mg	6.42% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.46% 0.045mg	10.5% 0.14mg	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	7.75% 31μg	13.8% 55μg	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	0.33% 0.05mg	159% 24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.25% 0.3μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Unenriched Bleached 13% Protein White (industrial) Wheat Flour	Roasted Almonds	Recommended Dietary Allowance
Calcium	2.4% 24mg	27% 268mg	1000mg per day for Men 19-50 years
Copper	20.8% 0.19mg	122% 1.1mg	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	15.8% 1.26mg	46.6% 3.73mg	8mg per day for Men 19-50 years
Magnesium	8.33% 35mg	66.4% 279mg	420mg per day for Men 19-50 years
Manganese	27% 0.62mg	97% 2.23mg	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	17% 119mg	67.3% 471mg	700mg per day for Men 19-50 years
Potassium	3.76% 128mg	21% 713mg	3400mg per day for Men 19-50 years
Selenium	47.6% 26μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	14.5% 1.6mg	30% 3.3mg	11mg per day for Men 19-50 years
Water	0.35% 13g	0.065% 2.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Unenriched Bleached 13% Protein White (industrial) Wheat Flour VS Roasted Almonds per 100 g

Compare the macro and micronutrient content in 100 g of Unenriched Bleached 13% Protein White (industrial) Wheat Flour versus 100 g of Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Unenriched Bleached 13% Protein White (industrial) Wheat Flour vs Roasted Almonds:

• 100 grams of Unenriched Bleached 13% Protein White (industrial) Wheat Flour have 2.5 times more Vitamin B1 and 1.2 times more Vitamin B5 than Roasted Almonds.
• While 100 g of Dry Roasted Almonds contain 16.6 times more Vitamin B2, 3 times more Vitamin B3, 3 times more Vitamin B6, 1.8 times more Vitamin B9 and 478 times more Vitamin E than Unenriched Bleached 13% Protein White (industrial) Wheat Flour.
• 100 grams of Unenriched Bleached 13% Protein White (industrial) Wheat Flour have insufficient amounts of Vitamin E
• Both Unenriched Bleached 13% Protein White (industrial) Wheat Flour as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 100 grams.

Comparing minerals per 100 grams for Unenriched Bleached 13% Protein White (industrial) Wheat Flour vs Roasted Almonds:

• 100 grams of Unenriched Bleached 13% Protein White (industrial) Wheat Flour have 13.1 times more Selenium than Roasted Almonds.
• While 100 g of Dry Roasted Almonds contain 11.2 times more Calcium, 5.9 times more Copper, 3 times more Iron, 8 times more Magnesium, 3.6 times more Manganese, 4 times more Phosphorus, 5.6 times more Potassium and 2.1 times more Zinc than Unenriched Bleached 13% Protein White (industrial) Wheat Flour.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Unenriched Bleached 13% Protein White (industrial) Wheat Flour have 3.4 times more Carbohydrate than Roasted Almonds.
• While 100 g of Dry Roasted Almonds contain 1.7 times more Energy, 38.1 times more Fat, 21.7 times more Saturated Fat, 19.4 times more Omega 6, 4.4 times more Sugars, 4.5 times more Fiber and 1.6 times more Protein than Unenriched Bleached 13% Protein White (industrial) Wheat Flour.
• Both Unenriched Bleached 13% Protein White (industrial) Wheat Flour as well as Dry Roasted Almonds provide inadequate amounts of Omega 3 in 100 grams.