Comparing Nutrients in 100 grams Hard Red Spring Wheat VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Hard Red Spring Wheat	18%	5%	77%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Hard Red Spring Wheat	Blanched Almonds	Recommended Dietary Allowance
Energy	11.3% 329kcal	20.3% 590kcal	2900kcal per day for Men 19-50 years
Fat	1.98% 1.92g	54% 52.5g	97g per day for Men 19-50 years
Saturated Fat	0.98% 0.31g	12.4% 3.95g	32g per day for Men 19-50 years
Omega 3	2.25% 0.036g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	4.28% 0.73g	72.7% 12.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	52.3% 68g	14.4% 18.7g	130g per day for Men 19-50 years
Sugars	0.57% 0.41g	6.4% 4.63g	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% 0g	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	% 0.03g	g per day for Men 19-50 years
Sucrose	NA	% 4.46g	g per day for Men 19-50 years
Fiber	32% 12g	26% 9.9g	38g per day for Men 19-50 years
Protein	27.5% 15.4g	38.2% 21.4g	56g per day for Men 19-50 years

Vitamins

	Hard Red Spring Wheat	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42% 0.5mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.46% 0.11mg	54.7% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.7% 5.7mg	22% 3.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.7% 0.94mg	6.28% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	8.85% 0.12mg	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	10.8% 43μg	12.3% 49μg	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	6.73% 1mg	158% 23.8mg	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

	Hard Red Spring Wheat	Blanched Almonds	Recommended Dietary Allowance
Calcium	2.5% 25mg	23.6% 236mg	1000mg per day for Men 19-50 years
Copper	45.6% 0.41mg	114% 1.03mg	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	45% 3.6mg	41% 3.28mg	8mg per day for Men 19-50 years
Magnesium	29.5% 124mg	64% 268mg	420mg per day for Men 19-50 years
Manganese	176% 4.06mg	79.8% 1.84mg	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	47.4% 332mg	68.7% 481mg	700mg per day for Men 19-50 years
Potassium	10% 340mg	19.4% 659mg	3400mg per day for Men 19-50 years
Selenium	129% 70.7μg	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	1.27% 19mg	1500mg per day for Men 19-50 years
Zinc	25.3% 2.78mg	27% 2.97mg	11mg per day for Men 19-50 years
Water	0.34% 12.8g	0.12% 4.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Hard Red Spring Wheat vs Blanched Almonds:

• Hard Red Spring Wheat has 2.6 times more Vitamin B1, 1.6 times more Vitamin B3, 3 times more Vitamin B5, 2.9 times more Vitamin B6 and more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 6.5 times more Vitamin B2 and 23.5 times more Vitamin E than Hard Red Spring Wheat.
• Both Hard Red Spring Wheat and Blanched Almonds have similar amounts of Vitamin B9 per 100 g.
• Both Hard Red Spring Wheat as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 g.

Comparing minerals per 100 grams for Hard Red Spring Wheat vs Blanched Almonds:

• Hard Red Spring Wheat has 2.2 times more Manganese and 22.1 times more Selenium than Blanched Almonds.
• While Blanched Almonds contain 9.4 times more Calcium, 2.5 times more Copper, 2.2 times more Magnesium, 1.4 times more Phosphorus, 1.9 times more Potassium and 9.5 times more Sodium than Hard Red Spring Wheat.
• Both Hard Red Spring Wheat and Blanched Almonds have similar amounts of Iron and Zinc per 100 g.

Comparison of macro-nutrients per 100 grams:

• Hard Red Spring Wheat has 9 times more Omega 3, 3.6 times more Carbohydrate and 1.2 times more Fiber than Blanched Almonds.
• While Blanched Almonds contain 1.8 times more Energy, 27.4 times more Fat, 12.6 times more Saturated Fat, 17 times more Omega 6, 11.3 times more Sugars and 1.4 times more Protein than Hard Red Spring Wheat.
• Both Hard Red Spring Wheat as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.