Comparing Nutrients in 300 calories Enriched Bleached 15% Protein White (industrial) Wheat FlourVS Almonds

Weight per 300 calories

Enriched Bleached 15% Protein White (industrial) Wheat Flour

83g

Almonds

51.8g

Almonds have 1.6 times more energy per unit of mass than Enriched Bleached 15% Protein White (industrial) Wheat Flour, which is very high in comparison to other foods. Enriched Bleached 15% Protein White (industrial) Wheat Flour having high energy density.

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

Macros Ratio

Protein Fat Carbs

Enriched Bleached 15% Protein White (industrial) Wheat Flour

17%

79%

Almonds

14%

72%

14%

300 kcal ▼

Macro Nutrients

Enriched Bleached 15% 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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1.2%1.17g

Fat

26.7%26g

1.17 gvs26 g

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

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0.7%0.23g

Saturated Fat

6.16%1.97g

0.23 gvs1.97 g

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

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0.88%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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3.4%0.58g

Omega 6

37.6%6.4g

0.58 gvs6.4 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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44.5%58g

Carbohydrate

8.6%11g

58 gvs11 g

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

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1.05%0.76g

Sugars

3.1%2.25g

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

0.76 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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%0.12g

Sucrose

%2.05g

0.12 gvs2.05 g

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

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5.23%2g

Fiber

17%6.48g

2 gvs6.48 g

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

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22.7%12.7g

Protein

19.6%11g

12.7 gvs11 g

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

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Vitamins

Enriched Bleached 15% 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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51%0.61mg

Vitamin B1

8.85%0.11mg

Thiamine

0.61 mgvs0.11 mg

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

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28.4%0.37mg

Vitamin B2

45.4%0.59mg

Riboflavin

0.37 mgvs0.59 mg

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

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31%4.93mg

Vitamin B3

11.7%1.87mg

Niacin, nicotinic acid, niacinamide

4.93 mgvs1.87 mg

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

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7.08%0.35mg

Vitamin B5

4.9%0.24mg

Pantothenic acid

0.35 mgvs0.24 mg

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

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2.87%0.037mg

Vitamin B6

5.46%0.071mg

Pyridoxine

0.037 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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35.2%141μg

Vitamin B9

5.7%22.8μg

Folates and Folic Acid

141 μgvs22.8 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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0.28%0.041mg

Vitamin E

88.5%13.3mg

Tocopherols and Tocotrienols

0.041 mgvs13.3 mg

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

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0.21%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 15% Protein White (industrial) Wheat Flourvs Almonds

1.4%14mg

Calcium

14%139mg

14 mgvs139 mg

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

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18%0.16mg

Copper

59.4%0.53mg

0.16 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%4.2mg

Iron

24%1.92mg

4.2 mgvs1.92 mg

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

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7.5%31.5mg

Magnesium

33.3%140mg

31.5 mgvs140 mg

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

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20.5%0.47mg

Manganese

49%1.13mg

0.47 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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15%106mg

Phosphorus

35.6%249mg

106 mgvs249 mg

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

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2.92%99mg

Potassium

11%380mg

99 mgvs380 mg

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

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42.3%23.3μg

Selenium

3.86%2.12μg

23.3 μgvs2.12 μg

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

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0.11%1.66mg

Sodium

0.035%0.52mg

1.66 mgvs0.52 mg

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

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8.74%0.96mg

Zinc

14.7%1.6mg

0.96 mgvs1.6 mg

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

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0.29%10.6g

Water

0.062%2.3g

10.6 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 15% Protein White (industrial) Wheat Flour vs Almonds:

Enriched Bleached 15% Protein White (industrial) Wheat Flour has 5.7 times more Vitamin B1, 2.6 times more Vitamin B3, 1.5 times more Vitamin B5 and 6.2 times more Vitamin B9 than Almonds.
While Almonds contain 1.6 times more Vitamin B2, 1.9 times more Vitamin B6 and 320.5 times more Vitamin E than Enriched Bleached 15% Protein White (industrial) Wheat Flour.
Both Enriched Bleached 15% Protein White (industrial) Wheat Flour as well as 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 15% Protein White (industrial) Wheat Flour vs Almonds:

Enriched Bleached 15% Protein White (industrial) Wheat Flour has 2.2 times more Iron and 11 times more Selenium than Almonds.
While Almonds contain 9.9 times more Calcium, 3.3 times more Copper, 4.4 times more Magnesium, 2.4 times more Manganese, 2.3 times more Phosphorus, 3.8 times more Potassium and 1.7 times more Zinc than Enriched Bleached 15% Protein White (industrial) Wheat Flour.

Comparison of macro-nutrients per 300 calories:

Enriched Bleached 15% Protein White (industrial) Wheat Flour has 5.2 times more Carbohydrate than Almonds.
While Almonds contain 22.1 times more Fat, 8.7 times more Saturated Fat, 11.1 times more Omega 6, 3 times more Sugars and 3.3 times more Fiber than Enriched Bleached 15% Protein White (industrial) Wheat Flour.
Both Enriched Bleached 15% Protein White (industrial) Wheat Flour and Almonds have similar amounts of Energy and Protein per 300 kcal.
Both Enriched Bleached 15% Protein White (industrial) Wheat Flour as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Enriched Bleached 15% Protein White (industrial) Wheat FlourVS Unenriched Bleached 15% Protein White (industrial) Wheat FlourAlmondsVS Unenriched Bleached 15% Protein White (industrial) Wheat FlourEnriched Bleached 15% Protein White (industrial) Wheat FlourVS Blanched AlmondsAlmondsVS Blanched Almonds

Compare Foods

Comparing Nutrients in 300 calories Enriched Bleached 15% Protein White (industrial) Wheat FlourVS Almonds

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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