Comparing Nutrients in 300 calories AlmondsVS Enriched Bleached 13% Protein White (industrial) Wheat Flour

Weight per 300 calories

Almonds

51.8g

Enriched Bleached 13% Protein White (industrial) Wheat Flour

83g

Almonds have 1.6 times more energy per 100g than Enriched Bleached 13% Protein White (industrial) Wheat Flour. It has very high energy density when compared to other foods. Enriched Bleached 13% Protein White (industrial) Wheat Flour having high energy density.

Which food has more nutrients per 300 calories - Almonds or Enriched Bleached 13% Protein White (industrial) Wheat Flour?

Macros Ratio

Protein Fat Carbs

Almonds

14%

72%

14%

Enriched Bleached 13% Protein White (industrial) Wheat Flour

15%

81%

300 kcal ▼

Macro Nutrients

Almondsvs Enriched Bleached 13% Protein White (industrial) Wheat Flour

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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26.7%26g

Fat

1.18%1.14g

26 gvs1.14 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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6.16%1.97g

Saturated Fat

0.49%0.16g

1.97 gvs0.16 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.097%0.002g

Omega 3

0.88%0.014g

0.002 gvs0.014 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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37.6%6.4g

Omega 6

3.25%0.55g

6.4 gvs0.55 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 .

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8.6%11g

Carbohydrate

46%60g

11 gvs60 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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3.1%2.25g

Sugars

1.26%0.91g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

2.25 gvs0.91 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.079%0.057g

Fructose

0.034%0.025g

≤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]

0.057 gvs0.025 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.088g

Glucose

%0.025g

0.088 gvs0.025 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%2.05g

Sucrose

%0.13g

2.05 gvs0.13 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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17%6.48g

Fiber

5.23%2g

6.48 gvs2 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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19.6%11g

Protein

19.3%11g

11 gvs11 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

Almondsvs Enriched Bleached 13% Protein White (industrial) Wheat Flour

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 .

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8.85%0.11mg

Vitamin B1

51%0.61mg

Thiamine

0.11 mgvs0.61 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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45.4%0.59mg

Vitamin B2

28.4%0.37mg

Riboflavin

0.59 mgvs0.37 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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11.7%1.87mg

Vitamin B3

31%4.93mg

Niacin, nicotinic acid, niacinamide

1.87 mgvs4.93 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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4.9%0.24mg

Vitamin B5

6.4%0.32mg

Pantothenic acid

0.24 mgvs0.32 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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5.46%0.071mg

Vitamin B6

2.87%0.037mg

Pyridoxine

0.071 mgvs0.037 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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98%29.5μg

Vitamin B7

Biotin

29.5 μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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5.7%22.8μg

Vitamin B9

35.2%141μg

Folates and Folic Acid

22.8 μgvs141 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg

Vitamin C

0%0mg

Ascorbic acid

0 mgvs0 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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88.5%13.3mg

Vitamin E

0.28%0.041mg

Tocopherols and Tocotrienols

13.3 mgvs0.041 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0%0μg

Vitamin K

0.21%0.25μg

Phytomenadione or phylloquinone

0 μgvs0.25 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Almondsvs Enriched Bleached 13% Protein White (industrial) Wheat Flour

14%139mg

Calcium

2%20mg

139 mgvs20 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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59.4%0.53mg

Copper

17.2%0.15mg

0.53 mgvs0.15 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

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 .

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24%1.92mg

Iron

52.4%4.2mg

1.92 mgvs4.2 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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33.3%140mg

Magnesium

6.9%29mg

140 mgvs29 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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49%1.13mg

Manganese

22.5%0.52mg

1.13 mgvs0.52 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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52%23.5μg

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

23.5 μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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35.6%249mg

Phosphorus

14%99mg

249 mgvs99 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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11%380mg

Potassium

3.1%106mg

380 mgvs106 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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3.86%2.12μg

Selenium

39.5%21.7μg

2.12 μgvs21.7 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.035%0.52mg

Sodium

0.11%1.66mg

0.52 mgvs1.66 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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14.7%1.6mg

Zinc

12%1.33mg

1.6 mgvs1.33 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.062%2.3g

Water

0.29%10.6g

2.3 gvs10.6 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Almonds vs Enriched Bleached 13% Protein White (industrial) Wheat Flour:

Almonds have 1.6 times more Vitamin B2, 1.9 times more Vitamin B6 and 320.5 times more Vitamin E than Enriched Bleached 13% Protein White (industrial) Wheat Flour.
While Enriched Bleached 13% Protein White (industrial) Wheat Flour contains 5.7 times more Vitamin B1, 2.6 times more Vitamin B3, 1.3 times more Vitamin B5 and 6.2 times more Vitamin B9 than Almonds.
Both Almonds as well as Enriched Bleached 13% Protein White (industrial) Wheat Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Almonds vs Enriched Bleached 13% Protein White (industrial) Wheat Flour:

Almonds have 7 times more Calcium, 3.4 times more Copper, 4.8 times more Magnesium, 2.2 times more Manganese, 2.5 times more Phosphorus, 3.6 times more Potassium and 1.2 times more Zinc than Enriched Bleached 13% Protein White (industrial) Wheat Flour.
While Enriched Bleached 13% Protein White (industrial) Wheat Flour contains 2.2 times more Iron and 10.2 times more Selenium than Almonds.

Comparison of macro-nutrients per 300 calories:

Almonds have 22.6 times more Fat, 12.6 times more Saturated Fat, 11.6 times more Omega 6, 2.5 times more Sugars and 3.3 times more Fiber than Enriched Bleached 13% Protein White (industrial) Wheat Flour.
While Enriched Bleached 13% Protein White (industrial) Wheat Flour contains 5.4 times more Carbohydrate than Almonds.
Both Almonds and Enriched Bleached 13% Protein White (industrial) Wheat Flour have similar amounts of Energy and Protein per 300 kcal.
Both Almonds as well as Enriched Bleached 13% Protein White (industrial) Wheat Flour have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

AlmondsVS Blanched AlmondsEnriched Bleached 13% Protein White (industrial) Wheat FlourVS Blanched AlmondsAlmondsVS Unenriched Bleached 13% Protein White (industrial) Wheat FlourEnriched Bleached 13% Protein White (industrial) Wheat FlourVS Unenriched Bleached 13% Protein White (industrial) Wheat Flour

Compare Foods

Comparing Nutrients in 300 calories AlmondsVS Enriched Bleached 13% Protein White (industrial) Wheat Flour

Weight per 300 calories

Which food has more nutrients per 300 calories - Almonds or Enriched Bleached 13% Protein White (industrial) Wheat Flour?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: