Lets compare vitamin content per 5 ounces of Almonds vs Hard Red Winter Wheat:
Almonds have 9.9 times more Vitamin B2 and 25.4 times more Vitamin E than Hard Red Winter Wheat.
While Hard Red Winter Wheat contains 1.9 times more Vitamin B1, 1.5 times more Vitamin B3, 2 times more Vitamin B5, 2.2 times more Vitamin B6 and more Vitamin K than Almonds.
Both Almonds and Hard Red Winter Wheat have similar amounts of Vitamin B9 per 5 oz.
Both Almonds as well as Hard Red Winter Wheat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 5 oz.
Comparing minerals per 5 ounces for Almonds vs Hard Red Winter Wheat:
Almonds have 9.3 times more Calcium, 2.4 times more Copper, 2.1 times more Magnesium, 1.7 times more Phosphorus and 2 times more Potassium than Hard Red Winter Wheat.
While Hard Red Winter Wheat contains 1.8 times more Manganese and 17.2 times more Selenium than Almonds.
Both Almonds and Hard Red Winter Wheat have similar amounts of Iron and Zinc per 5 oz.
Comparison of macro-nutrients per 5 ounces:
Almonds have 1.8 times more Energy, 32.4 times more Fat, 14.1 times more Saturated Fat, 20.5 times more Omega 6, 10.6 times more Sugars and 1.7 times more Protein than Hard Red Winter Wheat.
While Hard Red Winter Wheat contains 9 times more Omega 3 and 3.3 times more Carbohydrate than Almonds.
Both Almonds and Hard Red Winter Wheat have similar amounts of Fiber per 5 oz.
Both Almonds as well as Hard Red Winter Wheat have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.