Comparing Nutrients in 300 calories Enriched Bleached 10% Protein White (industrial) Wheat FlourVS Blanched Almonds

Weight per 300 calories

Enriched Bleached 10% Protein White (industrial) Wheat Flour

82g

Blanched Almonds

50.8g

Blanched Almonds have 1.6 times more energy per unit of mass than Enriched Bleached 10% Protein White (industrial) Wheat Flour, which is very high in comparison to other foods. Enriched Bleached 10% Protein White (industrial) Wheat Flour having high energy density.

Which food has more nutrients per 300 calories - Enriched Bleached 10% Protein White (industrial) Wheat Flour or Blanched Almonds?

Macros Ratio

Protein Fat Carbs

Enriched Bleached 10% Protein White (industrial) Wheat Flour

11%

85%

Blanched Almonds

14%

75%

11%

300 kcal ▼

Macro Nutrients

Enriched Bleached 10% Protein White (industrial) Wheat Flourvs Blanched Almonds

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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1.25%1.2g

Fat

27.5%26.7g

1.2 gvs26.7 g

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

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0.77%0.25g

Saturated Fat

6.3%2g

0.25 gvs2 g

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

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0.87%0.014g

Omega 3

0.13%0.002g

0.014 gvs0.002 g

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

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4%0.68g

Omega 6

37%6.3g

0.68 gvs6.3 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 .

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48%62.5g

Carbohydrate

7.3%9.5g

62.5 gvs9.5 g

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

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0.55%0.4g

Sugars

3.25%2.35g

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

0.4 gvs2.35 g

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

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0.034%0.025g

Fructose

0%0g

≤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]

0.025 gvs0 g

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

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%0.025g

Glucose

%0.015g

0.025 gvs0.015 g

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

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%0.16g

Sucrose

%2.27g

0.16 gvs2.27 g

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

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5.18%1.97g

Fiber

13.2%5.03g

1.97 gvs5.03 g

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

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14.2%7.96g

Protein

19.4%11g

7.96 gvs11 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Enriched Bleached 10% Protein White (industrial) Wheat Flourvs Blanched Almonds

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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50.3%0.6mg

Vitamin B1

8.1%0.097mg

Thiamine

0.6 mgvs0.097 mg

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

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28%0.36mg

Vitamin B2

28%0.36mg

Riboflavin

0.36 mgvs0.36 mg

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

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30.5%4.88mg

Vitamin B3

11%1.78mg

Niacin, nicotinic acid, niacinamide

4.88 mgvs1.78 mg

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

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4.07%0.2mg

Vitamin B5

3.2%0.16mg

Pantothenic acid

0.2 mgvs0.16 mg

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

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2.33%0.03mg

Vitamin B6

4.5%0.058mg

Pyridoxine

0.03 mgvs0.058 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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35%139μg

Vitamin B9

6.23%25μg

Folates and Folic Acid

139 μgvs25 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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0.27%0.041mg

Vitamin E

80.5%12mg

Tocopherols and Tocotrienols

0.041 mgvs12 mg

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

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0.2%0.25μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

0.25 μgvs0 μg

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

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Minerals

Enriched Bleached 10% Protein White (industrial) Wheat Flourvs Blanched Almonds

1.64%16.4mg

Calcium

12%120mg

16.4 mgvs120 mg

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

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17%0.15mg

Copper

58%0.52mg

0.15 mgvs0.52 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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52%4.15mg

Iron

21%1.67mg

4.15 mgvs1.67 mg

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

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4.88%20.5mg

Magnesium

32.4%136mg

20.5 mgvs136 mg

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

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29%0.67mg

Manganese

40.6%0.93mg

0.67 mgvs0.93 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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12.5%87.7mg

Phosphorus

35%245mg

87.7 mgvs245 mg

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

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3.6%122mg

Potassium

9.86%335mg

122 mgvs335 mg

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

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21.8%12μg

Selenium

2.96%1.63μg

12 μgvs1.63 μg

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

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0.11%1.64mg

Sodium

0.64%9.66mg

1.64 mgvs9.66 mg

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

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7.6%0.84mg

Zinc

13.7%1.5mg

0.84 mgvs1.5 mg

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

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0.27%9.84g

Water

0.062%2.3g

9.84 gvs2.3 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 Enriched Bleached 10% Protein White (industrial) Wheat Flour vs Blanched Almonds:

Enriched Bleached 10% Protein White (industrial) Wheat Flour has 6.2 times more Vitamin B1, 2.7 times more Vitamin B3, 1.3 times more Vitamin B5 and 5.6 times more Vitamin B9 than Blanched Almonds.
While Blanched Almonds contain 1.9 times more Vitamin B6 and 294.7 times more Vitamin E than Enriched Bleached 10% Protein White (industrial) Wheat Flour.
Both Enriched Bleached 10% Protein White (industrial) Wheat Flour and Blanched Almonds have similar amounts of Vitamin B2 per 300 kcal.
Both Enriched Bleached 10% Protein White (industrial) Wheat Flour as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Enriched Bleached 10% Protein White (industrial) Wheat Flour vs Blanched Almonds:

Enriched Bleached 10% Protein White (industrial) Wheat Flour has 2.5 times more Iron and 7.4 times more Selenium than Blanched Almonds.
While Blanched Almonds contain 7.3 times more Calcium, 3.4 times more Copper, 6.7 times more Magnesium, 1.4 times more Manganese, 2.8 times more Phosphorus, 2.7 times more Potassium and 1.8 times more Zinc than Enriched Bleached 10% Protein White (industrial) Wheat Flour.

Comparison of macro-nutrients per 300 calories:

Enriched Bleached 10% Protein White (industrial) Wheat Flour has 6.6 times more Carbohydrate than Blanched Almonds.
While Blanched Almonds contain 22 times more Fat, 8.1 times more Saturated Fat, 9.3 times more Omega 6, 5.9 times more Sugars, 2.6 times more Fiber and 1.4 times more Protein than Enriched Bleached 10% Protein White (industrial) Wheat Flour.
Both Enriched Bleached 10% Protein White (industrial) Wheat Flour and Blanched Almonds have similar amounts of Energy per 300 kcal.
Both Enriched Bleached 10% Protein White (industrial) Wheat Flour as well as Blanched Almonds have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Enriched Bleached 10% Protein White (industrial) Wheat FlourVS Unenriched Bleached 10% Protein White (industrial) Wheat FlourBlanched AlmondsVS Unenriched Bleached 10% Protein White (industrial) Wheat FlourEnriched Bleached 10% Protein White (industrial) Wheat FlourVS Roasted AlmondsBlanched AlmondsVS Roasted Almonds

Compare Foods

Comparing Nutrients in 300 calories Enriched Bleached 10% Protein White (industrial) Wheat FlourVS Blanched Almonds

Weight per 300 calories

Which food has more nutrients per 300 calories - Enriched Bleached 10% Protein White (industrial) Wheat Flour or Blanched Almonds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: