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

Weight per 300 calories

Enriched Unbleached 10% Protein White (industrial) Wheat Flour

82g

Almonds

51.8g

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

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

Macros Ratio

Protein Fat Carbs

Enriched Unbleached 10% Protein White (industrial) Wheat Flour

11%

85%

Almonds

14%

72%

14%

300 kcal ▼

Macro Nutrients

Enriched Unbleached 10% Protein White (industrial) Wheat Flourvs 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

26.7%26g

1.2 gvs26 g

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

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0.77%0.25g

Saturated Fat

6.16%1.97g

0.25 gvs1.97 g

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

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0.87%0.014g

Omega 3

0.097%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%6.4g

0.68 gvs6.4 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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Cholesterol

0%0mg

NA mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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48%62.5g

Carbohydrate

8.6%11g

62.5 gvs11 g

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

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0.55%0.4g

Sugars

3.1%2.25g

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

0.4 gvs2.25 g

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

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0.034%0.025g

Fructose

0.079%0.057g

≤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 gvs0.057 g

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

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%0.025g

Glucose

%0.088g

0.025 gvs0.088 g

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

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%0.16g

Sucrose

%2.05g

0.16 gvs2.05 g

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

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5.18%1.97g

Fiber

17%6.48g

1.97 gvs6.48 g

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

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14.2%7.96g

Protein

19.6%11g

7.96 gvs11 g

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

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Vitamins

Enriched Unbleached 10% Protein White (industrial) Wheat Flourvs 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

8.85%0.11mg

Thiamine

0.6 mgvs0.11 mg

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

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28%0.36mg

Vitamin B2

45.4%0.59mg

Riboflavin

0.36 mgvs0.59 mg

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

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30.5%4.88mg

Vitamin B3

11.7%1.87mg

Niacin, nicotinic acid, niacinamide

4.88 mgvs1.87 mg

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

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4.07%0.2mg

Vitamin B5

4.9%0.24mg

Pantothenic acid

0.2 mgvs0.24 mg

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

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2.33%0.03mg

Vitamin B6

5.46%0.071mg

Pyridoxine

0.03 mgvs0.071 mg

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

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Vitamin B7

98%29.5μg

Biotin

NA μgvs29.5 μg

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

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35%139μg

Vitamin B9

5.7%22.8μg

Folates and Folic Acid

139 μgvs22.8 μg

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

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Vitamin B12

0%0μg

Cobalamin

NA 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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2.08%0.31mg

Vitamin E

88.5%13.3mg

Tocopherols and Tocotrienols

0.31 mgvs13.3 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 Unbleached 10% Protein White (industrial) Wheat Flourvs Almonds

1.64%16.4mg

Calcium

14%139mg

16.4 mgvs139 mg

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

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17%0.15mg

Copper

59.4%0.53mg

0.15 mgvs0.53 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

24%1.92mg

4.15 mgvs1.92 mg

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

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4.88%20.5mg

Magnesium

33.3%140mg

20.5 mgvs140 mg

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

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29%0.67mg

Manganese

49%1.13mg

0.67 mgvs1.13 mg

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

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Molybdenum

52%23.5μg

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

NA μgvs23.5 μg

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

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12.5%87.7mg

Phosphorus

35.6%249mg

87.7 mgvs249 mg

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

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3.6%122mg

Potassium

11%380mg

122 mgvs380 mg

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

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21.8%12μg

Selenium

3.86%2.12μg

12 μgvs2.12 μg

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

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0.11%1.64mg

Sodium

0.035%0.52mg

1.64 mgvs0.52 mg

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

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7.6%0.84mg

Zinc

14.7%1.6mg

0.84 mgvs1.6 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 Unbleached 10% Protein White (industrial) Wheat Flour vs Almonds:

Enriched Unbleached 10% Protein White (industrial) Wheat Flour has 5.7 times more Vitamin B1, 2.6 times more Vitamin B3 and 6.1 times more Vitamin B9 than Almonds.
While Almonds contain 1.6 times more Vitamin B2, 2.3 times more Vitamin B6 and 42.6 times more Vitamin E than Enriched Unbleached 10% Protein White (industrial) Wheat Flour.
Both Enriched Unbleached 10% Protein White (industrial) Wheat Flour and Almonds have similar amounts of Vitamin B5 per 300 kcal.
Both Enriched Unbleached 10% Protein White (industrial) Wheat Flour as well as Almonds have insufficient amounts of Vitamin A, Vitamin C, Vitamin D and Vitamin K in 300 kcal.

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

Enriched Unbleached 10% Protein White (industrial) Wheat Flour has 2.2 times more Iron and 5.6 times more Selenium than Almonds.
While Almonds contain 8.5 times more Calcium, 3.5 times more Copper, 6.8 times more Magnesium, 1.7 times more Manganese, 2.8 times more Phosphorus, 3.1 times more Potassium and 1.9 times more Zinc than Enriched Unbleached 10% Protein White (industrial) Wheat Flour.

Comparison of macro-nutrients per 300 calories:

Enriched Unbleached 10% Protein White (industrial) Wheat Flour has 5.6 times more Carbohydrate than Almonds.
While Almonds contain 21.3 times more Fat, 8 times more Saturated Fat, 9.4 times more Omega 6, 5.6 times more Sugars, 3.3 times more Fiber and 1.4 times more Protein than Enriched Unbleached 10% Protein White (industrial) Wheat Flour.
Both Enriched Unbleached 10% Protein White (industrial) Wheat Flour and Almonds have similar amounts of Energy per 300 kcal.
Both Enriched Unbleached 10% Protein White (industrial) Wheat Flour as well as Almonds have insufficient amounts of Omega 3, Fructose, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Enriched Unbleached 10% Protein White (industrial) Wheat FlourVS Enriched Bleached 11.5% Protein White (industrial) Wheat FlourAlmondsVS Enriched Bleached 11.5% Protein White (industrial) Wheat FlourEnriched Unbleached 10% Protein White (industrial) Wheat FlourVS Blanched AlmondsAlmondsVS Blanched Almonds

Compare Foods

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

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: