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Comparing Nutrients in 14 ounces AlmondsVS Enriched Bleached 10% Protein White (industrial) Wheat Flour

Macros Ratio

Protein Fat Carbs

Almonds
14%
72%
14%
Enriched Bleached 10% Protein White (industrial) Wheat Flour
11%
4%
85%
14 oz ▼

Macro Nutrients

79.2%2298kcal
Energy
50%1453kcal
2298 kcalvs1453 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Nuts and Seeds rich in Energy
204%198g
Fat
6.06%5.87g
198 gvs5.87 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fat
47%15g
Saturated Fat
3.75%1.2g
15 gvs1.2 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Nuts and Seeds rich in Saturated Fat
0.74%0.012g
Omega 3
4.2%0.067g
0.012 gvs0.067 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Nuts and Seeds rich in Omega 3
288%49g
Omega 6
19.3%3.3g
49 gvs3.3 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Cholesterol
65.8%85.5g
Carbohydrate
233%303g
85.5 gvs303 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Nuts and Seeds rich in Carbohydrate
24%17.3g
Sugars
2.7%1.94g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
17.3 gvs1.94 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sugars
0.6%0.44g
Fructose
0.16%0.12g
≤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]
0.44 gvs0.12 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fructose
%0.67g
Glucose
%0.12g
0.67 gvs0.12 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Glucose
%15.7g
Sucrose
%0.79g
15.7 gvs0.79 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sucrose
131%49.6g
Fiber
25%9.53g
49.6 gvs9.53 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fiber
150%84g
Protein
69%38.5g
84 gvs38.5 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Nuts and Seeds rich in Protein Buy premium vegan protein powder

Vitamins

0%0μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
0 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin A Buy Preformed Vegan Vitamin A
68%0.81mg
Vitamin B1
243%2.92mg
Thiamine
0.81 mgvs2.92 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B1 Buy Vegan Vitamin B1
347%4.5mg
Vitamin B2
136%1.77mg
Riboflavin
4.5 mgvs1.77 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B2 Buy Vegan Vitamin B2
89.7%14.4mg
Vitamin B3
148%23.6mg
Niacin, nicotinic acid, niacinamide
14.4 mgvs23.6 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
37.4%1.87mg
Vitamin B5
19.7%0.98mg
Pantothenic acid
1.87 mgvs0.98 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
42%0.54mg
Vitamin B6
11.3%0.15mg
Pyridoxine
0.54 mgvs0.15 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B6
754%226μg
Vitamin B7
NA
Biotin
226 μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B7
43.7%175μg
Vitamin B9
169%675μg
Folates and Folic Acid
175 μgvs675 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B9
0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B12 Buy Vegan Vitamin B12
0%0mg
Vitamin C
0%0mg
Ascorbic acid
0 mgvs0 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin C
0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin D Buy Vegan Vitamin D
678%102mg
Vitamin E
1.32%0.2mg
Tocopherols and Tocotrienols
102 mgvs0.2 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0%0μg
Vitamin K
0.99%1.2μg
Phytomenadione or phylloquinone
0 μgvs1.2 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

107%1068mg
Calcium
7.94%79.4mg
1068 mgvs79.4 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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455%4.1mg
Copper
83%0.75mg
4.1 mgvs0.75 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Copper
NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Fluoride
184%14.7mg
Iron
251%20mg
14.7 mgvs20 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Iron
255%1072mg
Magnesium
23.6%99mg
1072 mgvs99 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Magnesium
376%8.65mg
Manganese
141%3.25mg
8.65 mgvs3.25 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Manganese
400%180μg
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
180 μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Molybdenum
273%1909mg
Phosphorus
60.7%425mg
1909 mgvs425 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Phosphorus
85.6%2909mg
Potassium
17.4%591mg
2909 mgvs591 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Potassium
29.6%16.3μg
Selenium
105%58μg
16.3 μgvs58 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Selenium
0.26%3.97mg
Sodium
0.53%7.94mg
3.97 mgvs7.94 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Sodium
113%12.4mg
Zinc
37%4.05mg
12.4 mgvs4.05 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Zinc
0.47%17.5g
Water
1.3%47.7g
17.5 gvs47.7 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Nuts and Seeds rich in Water
Lets compare vitamin content per 14 ounces of Almonds vs Enriched Bleached 10% Protein White (industrial) Wheat Flour:
Comparing minerals per 14 ounces for Almonds vs Enriched Bleached 10% Protein White (industrial) Wheat Flour:
Comparison of macro-nutrients per 14 ounces:



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