Comparing Nutrients in 500 calories Enriched Bleached 15% Protein White (industrial) Wheat FlourVS Almonds

Weight per 500 calories

Enriched Bleached 15% Protein White (industrial) Wheat Flour

138g

Almonds

86.4g

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 500 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%

500 kcal ▼

Macro Nutrients

Enriched Bleached 15% Protein White (industrial) Wheat Flourvs Almonds

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%1.95g

Fat

44.5%43g

1.95 gvs43 g

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

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1.17%0.38g

Saturated Fat

10.3%3.3g

0.38 gvs3.3 g

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

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1.47%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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5.65%0.96g

Omega 6

62.6%10.6g

0.96 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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74.2%97g

Carbohydrate

14.3%18.6g

97 gvs18.6 g

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

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1.75%1.27g

Sugars

5.2%3.76g

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

1.27 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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8.72%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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38%21g

Protein

32.6%18.3g

21 gvs18.3 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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84.7%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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47.3%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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51.4%8.22mg

Vitamin B3

19.5%3.12mg

Niacin, nicotinic acid, niacinamide

8.22 mgvs3.12 mg

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

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11.8%0.59mg

Vitamin B5

8.13%0.41mg

Pantothenic acid

0.59 mgvs0.41 mg

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

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4.8%0.062mg

Vitamin B6

9.1%0.12mg

Pyridoxine

0.062 mgvs0.12 mg

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

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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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58.7%235μg

Vitamin B9

9.5%38μg

Folates and Folic Acid

235 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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0.35%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

Enriched Bleached 15% Protein White (industrial) Wheat Flourvs Almonds

2.35%23.5mg

Calcium

23.2%232mg

23.5 mgvs232 mg

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

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30%0.27mg

Copper

99%0.89mg

0.27 mgvs0.89 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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87.4%7mg

Iron

40%3.2mg

7 mgvs3.2 mg

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

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12.5%52.5mg

Magnesium

55.5%233mg

52.5 mgvs233 mg

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

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34%0.79mg

Manganese

82%1.9mg

0.79 mgvs1.9 mg

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

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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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25.3%177mg

Phosphorus

59.3%415mg

177 mgvs415 mg

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

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4.87%166mg

Potassium

18.6%633mg

166 mgvs633 mg

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

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70.6%39μg

Selenium

6.44%3.54μg

39 μgvs3.54 μg

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

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0.18%2.76mg

Sodium

0.058%0.86mg

2.76 mgvs0.86 mg

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

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14.6%1.6mg

Zinc

24.5%2.7mg

1.6 mgvs2.7 mg

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

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0.48%17.7g

Water

0.1%3.8g

17.7 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 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 500 kcal.

Comparing minerals per 500 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 500 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 500 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 500 kcal.

Compare more foods per 500 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 500 calories Enriched Bleached 15% Protein White (industrial) Wheat FlourVS Almonds

Weight per 500 calories

Which food has more nutrients per 500 calories - Enriched Bleached 15% Protein White (industrial) Wheat Flour or Almonds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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