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Comparing Nutrients in 300 calories AlmondsVS Unenriched Bleached 15% Protein White (industrial) Wheat Flour

Weight per 300 calories

Almonds
51.8g
Unenriched Bleached 15% Protein White (industrial) Wheat Flour
83g

Almonds have 1.6 times more energy per 100g than Unenriched Bleached 15% Protein White (industrial) Wheat Flour. It has very high energy density when compared to other foods. Unenriched Bleached 15% Protein White (industrial) Wheat Flour having high energy density.

Which food has more nutrients per 300 calories - Almonds or Unenriched Bleached 15% Protein White (industrial) Wheat Flour?

Macros Ratio

Protein Fat Carbs

Almonds
14%
72%
14%
Unenriched Bleached 15% Protein White (industrial) Wheat Flour
17%
4%
79%
300 kcal ▼

Macro Nutrients

Almondsvs Unenriched Bleached 15% 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
1.2%1.17g
26 gvs1.17 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fat
6.16%1.97g
Saturated Fat
0.7%0.23g
1.97 gvs0.23 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Nuts and Seeds rich in Saturated Fat
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
3.4%0.58g
6.4 gvs0.58 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Nuts and Seeds rich in Omega 6
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
8.6%11g
Carbohydrate
44.5%58g
11 gvs58 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Nuts and Seeds rich in Carbohydrate
3.1%2.25g
Sugars
1.05%0.76g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
2.25 gvs0.76 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 .

Find Nuts and Seeds rich in Fructose
%0.088g
Glucose
%0.025g
0.088 gvs0.025 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Glucose
%2.05g
Sucrose
%0.12g
2.05 gvs0.12 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sucrose
17%6.48g
Fiber
5.23%2g
6.48 gvs2 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fiber
19.6%11g
Protein
22.7%12.7g
11 gvs12.7 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 Unenriched Bleached 15% 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
13.4%0.16mg
Thiamine
0.11 mgvs0.16 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
45.4%0.59mg
Vitamin B2
4.6%0.06mg
Riboflavin
0.59 mgvs0.06 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
11.7%1.87mg
Vitamin B3
6.2%0.99mg
Niacin, nicotinic acid, niacinamide
1.87 mgvs0.99 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
4.9%0.24mg
Vitamin B5
7.08%0.35mg
Pantothenic acid
0.24 mgvs0.35 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
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 .

Find Nuts and Seeds rich in Vitamin B6
98%29.5μg
Vitamin B7
NA
Biotin
29.5 μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B7
5.7%22.8μg
Vitamin B9
6.42%25.7μg
Folates and Folic Acid
22.8 μgvs25.7 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 .

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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 .

Find Nuts and Seeds rich in Vitamin K

Minerals

Almondsvs Unenriched Bleached 15% Protein White (industrial) Wheat Flour
14%139mg
Calcium
1.4%14mg
139 mgvs14 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Calcium
59.4%0.53mg
Copper
18%0.16mg
0.53 mgvs0.16 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 .

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24%1.92mg
Iron
13%1.04mg
1.92 mgvs1.04 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Iron
33.3%140mg
Magnesium
7.5%31.5mg
140 mgvs31.5 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Magnesium
49%1.13mg
Manganese
20.5%0.47mg
1.13 mgvs0.47 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Manganese
52%23.5μg
Molybdenum
NA
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 .

Find Nuts and Seeds rich in Molybdenum
35.6%249mg
Phosphorus
15%106mg
249 mgvs106 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Phosphorus
11%380mg
Potassium
2.92%99mg
380 mgvs99 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Potassium
3.86%2.12μg
Selenium
42.3%23.3μg
2.12 μgvs23.3 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Selenium
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 .

Find Nuts and Seeds rich in Sodium
14.7%1.6mg
Zinc
8.74%0.96mg
1.6 mgvs0.96 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Zinc
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 .

Find Nuts and Seeds rich in Water
Lets compare vitamin content per 300 calories of Almonds vs Unenriched Bleached 15% Protein White (industrial) Wheat Flour:
Comparing minerals per 300 calories for Almonds vs Unenriched Bleached 15% Protein White (industrial) Wheat Flour:
Comparison of macro-nutrients per 300 calories:



Compare more foods per 300 kcal:

AlmondsVS Blanched AlmondsUnenriched Bleached 15% Protein White (industrial) Wheat FlourVS Blanched AlmondsAlmondsVS Millet FlourUnenriched Bleached 15% Protein White (industrial) Wheat FlourVS Millet Flour
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Nutrients data from USDA National Nutrient Database for Standard Reference by US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory.

Recommended Dietary Allowances (RDA) compiled from U.S. Department of Health & Human Services , National Institutes of Health.

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