Comparing Nutrients in 500 calories AlmondsVS Enriched Bleached 13% Protein White (industrial) Wheat Flour

Weight per 500 calories

Almonds

86.4g

Enriched Bleached 13% Protein White (industrial) Wheat Flour

138g

Almonds have 1.6 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 500 calories - Almonds or Enriched Bleached 13% Protein White (industrial) Wheat Flour?

Macros Ratio

Protein Fat Carbs

Almonds

14%

72%

14%

Enriched Bleached 13% Protein White (industrial) Wheat Flour

15%

81%

500 kcal ▼

Macro Nutrients

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

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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44.5%43g

Fat

1.97%1.9g

43 gvs1.9 g

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

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10.3%3.3g

Saturated Fat

0.82%0.26g

3.3 gvs0.26 g

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

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0.16%0.003g

Omega 3

1.47%0.023g

0.003 gvs0.023 g

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

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62.6%10.6g

Omega 6

5.4%0.92g

10.6 gvs0.92 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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14.3%18.6g

Carbohydrate

76.7%100g

18.6 gvs100 g

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

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5.2%3.76g

Sugars

2.1%1.5g

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

3.76 gvs1.5 g

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

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0.13%0.095g

Fructose

0.057%0.041g

≤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]

0.095 gvs0.041 g

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

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%0.15g

Glucose

%0.041g

0.15 gvs0.041 g

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

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%3.4g

Sucrose

%0.22g

3.4 gvs0.22 g

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

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28.4%10.8g

Fiber

8.72%3.3g

10.8 gvs3.3 g

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

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32.6%18.3g

Protein

32.2%18g

18.3 gvs18 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 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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14.8%0.18mg

Vitamin B1

84.7%1mg

Thiamine

0.18 mgvs1 mg

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

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75.6%0.98mg

Vitamin B2

47.3%0.61mg

Riboflavin

0.98 mgvs0.61 mg

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

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19.5%3.12mg

Vitamin B3

51.4%8.22mg

Niacin, nicotinic acid, niacinamide

3.12 mgvs8.22 mg

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

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8.13%0.41mg

Vitamin B5

10.7%0.53mg

Pantothenic acid

0.41 mgvs0.53 mg

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

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9.1%0.12mg

Vitamin B6

4.8%0.062mg

Pyridoxine

0.12 mgvs0.062 mg

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

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164%49.2μg

Vitamin B7

Biotin

49.2 μgvsNA μg

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

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9.5%38μg

Vitamin B9

58.7%235μg

Folates and Folic Acid

38 μgvs235 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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148%22mg

Vitamin E

0.46%0.069mg

Tocopherols and Tocotrienols

22 mgvs0.069 mg

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

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0%0μg

Vitamin K

0.35%0.41μg

Phytomenadione or phylloquinone

0 μgvs0.41 μg

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

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Minerals

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

23.2%232mg

Calcium

3.3%33mg

232 mgvs33 mg

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

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99%0.89mg

Copper

28.7%0.26mg

0.89 mgvs0.26 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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40%3.2mg

Iron

87.4%7mg

3.2 mgvs7 mg

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

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55.5%233mg

Magnesium

11.5%48.3mg

233 mgvs48.3 mg

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

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82%1.9mg

Manganese

37.5%0.86mg

1.9 mgvs0.86 mg

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

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87%39μg

Molybdenum

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

39 μgvsNA μg

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

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59.3%415mg

Phosphorus

23.5%164mg

415 mgvs164 mg

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

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18.6%633mg

Potassium

5.2%177mg

633 mgvs177 mg

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

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6.44%3.54μg

Selenium

65.8%36μg

3.54 μgvs36 μg

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

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0.058%0.86mg

Sodium

0.18%2.76mg

0.86 mgvs2.76 mg

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

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24.5%2.7mg

Zinc

20%2.2mg

2.7 mgvs2.2 mg

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

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0.1%3.8g

Water

0.48%17.7g

3.8 gvs17.7 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 500 calories of Almonds vs Enriched Bleached 13% Protein White (industrial) Wheat Flour:

Almonds have 1.6 times more Vitamin B2, 1.9 times more Vitamin B6 and 320.5 times more Vitamin E than Enriched Bleached 13% Protein White (industrial) Wheat Flour.
While Enriched Bleached 13% Protein White (industrial) Wheat Flour contains 5.7 times more Vitamin B1, 2.6 times more Vitamin B3, 1.3 times more Vitamin B5 and 6.2 times more Vitamin B9 than Almonds.
Both 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 500 kcal.

Comparing minerals per 500 calories for Almonds vs Enriched Bleached 13% Protein White (industrial) Wheat Flour:

Almonds have 7 times more Calcium, 3.4 times more Copper, 4.8 times more Magnesium, 2.2 times more Manganese, 2.5 times more Phosphorus, 3.6 times more Potassium and 1.2 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 10.2 times more Selenium than Almonds.

Comparison of macro-nutrients per 500 calories:

Almonds have 22.6 times more Fat, 12.6 times more Saturated Fat, 11.6 times more Omega 6, 2.5 times more Sugars and 3.3 times more Fiber than Enriched Bleached 13% Protein White (industrial) Wheat Flour.
While Enriched Bleached 13% Protein White (industrial) Wheat Flour contains 5.4 times more Carbohydrate than Almonds.
Both Almonds and Enriched Bleached 13% Protein White (industrial) Wheat Flour have similar amounts of Energy and Protein per 500 kcal.
Both Almonds as well as Enriched Bleached 13% Protein White (industrial) Wheat Flour have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

AlmondsVS Blanched AlmondsEnriched Bleached 13% Protein White (industrial) Wheat FlourVS Blanched AlmondsAlmondsVS 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 500 calories AlmondsVS Enriched Bleached 13% Protein White (industrial) Wheat Flour

Weight per 500 calories

Which food has more nutrients per 500 calories - Almonds or Enriched Bleached 13% Protein White (industrial) Wheat Flour?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: