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

Weight per 300 calories

Roasted Almonds

50.2g

Enriched Bleached 13% Protein White (industrial) Wheat Flour

83g

Roasted Almonds have 1.7 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 - Roasted Almonds or Enriched Bleached 13% Protein White (industrial) Wheat Flour?

Macros Ratio

Protein Fat Carbs

Roasted Almonds

13%

74%

13%

Enriched Bleached 13% Protein White (industrial) Wheat Flour

15%

81%

300 kcal ▼

Macro Nutrients

Roasted 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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27%26.4g

Fat

1.18%1.14g

26.4 gvs1.14 g

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

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6.4%2.05g

Saturated Fat

0.49%0.16g

2.05 gvs0.16 g

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

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0.31%0.005g

Omega 3

0.88%0.014g

0.005 gvs0.014 g

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

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38.2%6.5g

Omega 6

3.25%0.55g

6.5 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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8.1%10.5g

Carbohydrate

46%60g

10.5 gvs60 g

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

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3.36%2.44g

Sugars

1.26%0.91g

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

2.44 gvs0.91 g

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

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0.007%0.005g

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]

0.005 gvs0.025 g

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

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%0.005g

Glucose

%0.025g

0.005 gvs0.025 g

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

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%2.4g

Sucrose

%0.13g

2.4 gvs0.13 g

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

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14.4%5.47g

Fiber

5.23%2g

5.47 gvs2 g

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

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18.8%10.5g

Protein

19.3%11g

10.5 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

Roasted 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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3.2%0.039mg

Vitamin B1

51%0.61mg

Thiamine

0.039 mgvs0.61 mg

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

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46%0.6mg

Vitamin B2

28.4%0.37mg

Riboflavin

0.6 mgvs0.37 mg

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

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11.4%1.82mg

Vitamin B3

31%4.93mg

Niacin, nicotinic acid, niacinamide

1.82 mgvs4.93 mg

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

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3.22%0.16mg

Vitamin B5

6.4%0.32mg

Pantothenic acid

0.16 mgvs0.32 mg

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

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5.25%0.068mg

Vitamin B6

2.87%0.037mg

Pyridoxine

0.068 mgvs0.037 mg

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

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Vitamin B7

Biotin

NA μgvsNA μg

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

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6.9%27.6μg

Vitamin B9

35.2%141μg

Folates and Folic Acid

27.6 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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80%12mg

Vitamin E

0.28%0.041mg

Tocopherols and Tocotrienols

12 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

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

13.4%134mg

Calcium

2%20mg

134 mgvs20 mg

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

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61.3%0.55mg

Copper

17.2%0.15mg

0.55 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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23.4%1.87mg

Iron

52.4%4.2mg

1.87 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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48.7%1.1mg

Manganese

22.5%0.52mg

1.1 mgvs0.52 mg

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

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Molybdenum

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

NA μgvsNA μg

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

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33.8%236mg

Phosphorus

14%99mg

236 mgvs99 mg

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

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10.5%358mg

Potassium

3.1%106mg

358 mgvs106 mg

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

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1.82%1μg

Selenium

39.5%21.7μg

1 μgvs21.7 μg

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

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0.1%1.5mg

Sodium

0.11%1.66mg

1.5 mgvs1.66 mg

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

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15%1.66mg

Zinc

12%1.33mg

1.66 mgvs1.33 mg

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

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0.033%1.2g

Water

0.29%10.6g

1.2 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 Roasted Almonds vs Enriched Bleached 13% Protein White (industrial) Wheat Flour:

Dry Roasted Almonds have 1.6 times more Vitamin B2, 1.8 times more Vitamin B6 and 289.4 times more Vitamin E than Enriched Bleached 13% Protein White (industrial) Wheat Flour.
While Enriched Bleached 13% Protein White (industrial) Wheat Flour contains 15.8 times more Vitamin B1, 2.7 times more Vitamin B3, 2 times more Vitamin B5 and 5.1 times more Vitamin B9 than Dry Roasted Almonds.
Both Dry Roasted 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 Roasted Almonds vs Enriched Bleached 13% Protein White (industrial) Wheat Flour:

Dry Roasted Almonds have 6.8 times more Calcium, 3.6 times more Copper, 4.8 times more Magnesium, 2.2 times more Manganese, 2.4 times more Phosphorus, 3.4 times more Potassium and 1.3 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 21.6 times more Selenium than Dry Roasted Almonds.

Comparison of macro-nutrients per 300 calories:

Dry Roasted Almonds have 23 times more Fat, 13.1 times more Saturated Fat, 11.8 times more Omega 6, 2.7 times more Sugars and 2.7 times more Fiber than Enriched Bleached 13% Protein White (industrial) Wheat Flour.
While Enriched Bleached 13% Protein White (industrial) Wheat Flour contains 5.7 times more Carbohydrate than Dry Roasted Almonds.
Both Dry Roasted Almonds and Enriched Bleached 13% Protein White (industrial) Wheat Flour have similar amounts of Energy and Protein per 300 kcal.
Both Dry Roasted 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:

Roasted AlmondsVS Oil Roasted AlmondsEnriched Bleached 13% Protein White (industrial) Wheat FlourVS Oil Roasted AlmondsRoasted AlmondsVS 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 Roasted AlmondsVS Enriched Bleached 13% Protein White (industrial) Wheat Flour

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: