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Comparing Nutrients in 500 calories Enriched Bleached 11.5% Protein White (industrial) Wheat FlourVS Almonds

Weight per 500 calories

Enriched Bleached 11.5% Protein White (industrial) Wheat Flour
138g
Almonds
86.4g

Almonds have 1.6 times more energy per unit of mass than Enriched Bleached 11.5% Protein White (industrial) Wheat Flour, which is very high in comparison to other foods. Enriched Bleached 11.5% Protein White (industrial) Wheat Flour having high energy density.

Which food has more nutrients per 500 calories - Enriched Bleached 11.5% Protein White (industrial) Wheat Flour or Almonds?

Macros Ratio

Protein Fat Carbs

Enriched Bleached 11.5% Protein White (industrial) Wheat Flour
13%
4%
83%
Almonds
14%
72%
14%
500 kcal ▼

Macro Nutrients

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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2.06%2g
Fat
44.5%43g
2 gvs43 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.15%0.37g
Saturated Fat
10.3%3.3g
0.37 gvs3.3 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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1.46%0.023g
Omega 3
0.16%0.003g
0.023 gvs0.003 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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5.94%1g
Omega 6
62.6%10.6g
1 gvs10.6 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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78.2%102g
Carbohydrate
14.3%18.6g
102 gvs18.6 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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2.13%1.54g
Sugars
5.2%3.76g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
1.54 gvs3.76 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.057%0.041g
Fructose
0.13%0.095g
≤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]
0.041 gvs0.095 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.041g
Glucose
%0.15g
0.041 gvs0.15 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.21g
Sucrose
%3.4g
0.21 gvs3.4 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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8.7%3.3g
Fiber
28.4%10.8g
3.3 gvs10.8 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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28.3%16g
Protein
32.6%18.3g
16 gvs18.3 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Cereals rich in Protein Buy premium vegan protein powder

Vitamins

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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84.5%1mg
Vitamin B1
14.8%0.18mg
Thiamine
1 mgvs0.18 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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47%0.61mg
Vitamin B2
75.6%0.98mg
Riboflavin
0.61 mgvs0.98 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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51.2%8.2mg
Vitamin B3
19.5%3.12mg
Niacin, nicotinic acid, niacinamide
8.2 mgvs3.12 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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11%0.56mg
Vitamin B5
8.13%0.41mg
Pantothenic acid
0.56 mgvs0.41 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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3.4%0.044mg
Vitamin B6
9.1%0.12mg
Pyridoxine
0.044 mgvs0.12 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
164%49.2μg
Biotin
NA μgvs49.2 μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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58.5%234μg
Vitamin B9
9.5%38μg
Folates and Folic Acid
234 μgvs38 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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0.46%0.069mg
Vitamin E
148%22mg
Tocopherols and Tocotrienols
0.069 mgvs22 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0.34%0.41μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
0.41 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

2.75%27.5mg
Calcium
23.2%232mg
27.5 mgvs232 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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24.6%0.22mg
Copper
99%0.89mg
0.22 mgvs0.89 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
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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87%6.97mg
Iron
40%3.2mg
6.97 mgvs3.2 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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9.84%41.3mg
Magnesium
55.5%233mg
41.3 mgvs233 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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40.7%0.94mg
Manganese
82%1.9mg
0.94 mgvs1.9 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
87%39μg
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvs39 μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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22%154mg
Phosphorus
59.3%415mg
154 mgvs415 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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5.6%190mg
Potassium
18.6%633mg
190 mgvs633 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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69%38μg
Selenium
6.44%3.54μg
38 μgvs3.54 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.18%2.75mg
Sodium
0.058%0.86mg
2.75 mgvs0.86 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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10.5%1.16mg
Zinc
24.5%2.7mg
1.16 mgvs2.7 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.47%17.5g
Water
0.1%3.8g
17.5 gvs3.8 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 Enriched Bleached 11.5% Protein White (industrial) Wheat Flour vs Almonds:
Comparing minerals per 500 calories for Enriched Bleached 11.5% Protein White (industrial) Wheat Flour vs Almonds:
Comparison of macro-nutrients per 500 calories:



Compare more foods per 500 kcal: