Comparing Nutrients in 100 grams Whole Soft Wheat Flour VS Almond paste

Macros Ratio

	Protein	Fat	Carbs
Whole Soft Wheat Flour	11%	5%	84%
Almond paste	8%	52%	40%

Macro Nutrients

	Whole Soft Wheat Flour	Almond paste	Recommended Dietary Allowance
Energy	11.4% 332kcal	15.8% 458kcal	2900kcal per day for Men 19-50 years
Fat	2% 1.95g	28.6% 27.7g	97g per day for Men 19-50 years
Saturated Fat	1.34% 0.43g	8.2% 2.63g	32g per day for Men 19-50 years
Omega 3	NA	12.4% 0.2g	1.6g per day for Men 19-50 years
Omega 6	NA	32.8% 5.58g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57.3% 74.5g	36.8% 48g	130g per day for Men 19-50 years
Sugars	1.4% 1.02g	50% 36.3g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	34.5% 13g	12.6% 4.8g	38g per day for Men 19-50 years
Protein	17% 9.6g	16% 9g	56g per day for Men 19-50 years

Vitamins

	Whole Soft Wheat Flour	Almond paste	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.8% 0.3mg	6.83% 0.082mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.5% 0.19mg	32% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.4% 5.35mg	8.9% 1.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.2% 1mg	2.26% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.7% 0.19mg	2.77% 0.036mg	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% 28μg	18.3% 73μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0.11% 0.1mg	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	3.53% 0.53mg	90% 13.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.6% 1.9μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Soft Wheat Flour	Almond paste	Recommended Dietary Allowance
Calcium	3.3% 33mg	17% 172mg	1000mg per day for Men 19-50 years
Copper	52.8% 0.48mg	50.4% 0.45mg	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	46.4% 3.7mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	28% 117mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	148% 3.4mg	37.2% 0.86mg	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	46% 323mg	37% 258mg	700mg per day for Men 19-50 years
Potassium	11.6% 394mg	9.24% 314mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	7.64% 4.2μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	0.6% 9mg	1500mg per day for Men 19-50 years
Zinc	27% 2.96mg	13.5% 1.48mg	11mg per day for Men 19-50 years
Water	0.34% 12.4g	0.38% 14g	3700g per day for Men 19-50 years

Nutrient Comparison: Whole Soft Wheat Flour VS Almond paste per 100 g

Compare the macro and micronutrient content in 100 g of Whole Soft Wheat Flour versus 100 g of Almond paste to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Whole Soft Wheat Flour vs Almond paste:

• 100 grams of Whole Soft Wheat Flour have 3.6 times more Vitamin B1, 3.8 times more Vitamin B3, 8.9 times more Vitamin B5 and 5.3 times more Vitamin B6 than Almond paste.
• While 100 g of Almond paste contain 2.2 times more Vitamin B2, 2.6 times more Vitamin B9 and 25.5 times more Vitamin E than Soft Wheat Whole Grain Flour.
• Both Soft Wheat Whole Grain Flour as well as Almond paste have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin K in 100 grams.

Comparing minerals per 100 grams for Whole Soft Wheat Flour vs Almond paste:

• 100 grams of Whole Soft Wheat Flour have 2.3 times more Iron, 4 times more Manganese, 1.3 times more Phosphorus, 1.3 times more Potassium, 3 times more Selenium and 2 times more Zinc than Almond paste.
• While 100 g of Almond paste contain 5.2 times more Calcium than Soft Wheat Whole Grain Flour.
• Both Whole Soft Wheat Flour and Almond paste contain similar levels of Copper and Magnesium per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Whole Soft Wheat Flour have 1.6 times more Carbohydrate and 2.7 times more Fiber than Almond paste.
• While 100 g of Almond paste contain 1.4 times more Energy, 14.2 times more Fat, 6.1 times more Saturated Fat and 35.5 times more Sugars than Soft Wheat Whole Grain Flour.
• Both Whole Soft Wheat Flour and Almond paste offer comparable quantities of Protein per 100 grams.