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Comparing Nutrients in 7 ounces AlmondsVS Enriched Bleached 10% Protein White (industrial) Wheat Flour

Macros Ratio

Protein Fat Carbs

Almonds
14%
72%
14%
Enriched Bleached 10% Protein White (industrial) Wheat Flour
11%
4%
85%
7 oz ▼

Macro Nutrients

39.6%1149kcal
Energy
25%726kcal
1149 kcalvs726 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Nuts and Seeds rich in Energy
102%99g
Fat
3.03%2.94g
99 gvs2.94 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fat
23.6%7.54g
Saturated Fat
1.87%0.6g
7.54 gvs0.6 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Nuts and Seeds rich in Saturated Fat
0.37%0.006g
Omega 3
2.1%0.034g
0.006 gvs0.034 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Nuts and Seeds rich in Omega 3
144%24.5g
Omega 6
9.67%1.64g
24.5 gvs1.64 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Nuts and Seeds rich in Omega 6
0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Cholesterol
33%42.8g
Carbohydrate
116%151g
42.8 gvs151 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Nuts and Seeds rich in Carbohydrate
12%8.63g
Sugars
1.34%0.97g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
8.63 gvs0.97 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sugars
0.3%0.22g
Fructose
0.082%0.06g
≤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]
0.22 gvs0.06 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fructose
%0.34g
Glucose
%0.06g
0.34 gvs0.06 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Glucose
%7.84g
Sucrose
%0.4g
7.84 gvs0.4 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sucrose
65.3%25g
Fiber
12.5%4.76g
25 gvs4.76 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fiber
75%42g
Protein
34.4%19.3g
42 gvs19.3 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

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 .

Find Nuts and Seeds rich in Vitamin A Buy Preformed Vegan Vitamin A
34%0.41mg
Vitamin B1
122%1.46mg
Thiamine
0.41 mgvs1.46 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B1 Buy Vegan Vitamin B1
174%2.26mg
Vitamin B2
68%0.88mg
Riboflavin
2.26 mgvs0.88 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B2 Buy Vegan Vitamin B2
45%7.18mg
Vitamin B3
74%12mg
Niacin, nicotinic acid, niacinamide
7.18 mgvs12 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
18.7%0.93mg
Vitamin B5
9.84%0.49mg
Pantothenic acid
0.93 mgvs0.49 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
21%0.27mg
Vitamin B6
5.65%0.073mg
Pyridoxine
0.27 mgvs0.073 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B6
377%113μg
Vitamin B7
NA
Biotin
113 μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B7
22%87.3μg
Vitamin B9
84.3%337μg
Folates and Folic Acid
87.3 μgvs337 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B9
0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B12 Buy Vegan Vitamin B12
0%0mg
Vitamin C
0%0mg
Ascorbic acid
0 mgvs0 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin C
0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin D Buy Vegan Vitamin D
339%51mg
Vitamin E
0.66%0.099mg
Tocopherols and Tocotrienols
51 mgvs0.099 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin E
0%0μg
Vitamin K
0.5%0.6μg
Phytomenadione or phylloquinone
0 μgvs0.6 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

53.4%534mg
Calcium
3.97%39.7mg
534 mgvs39.7 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Calcium
227%2.05mg
Copper
41.5%0.37mg
2.05 mgvs0.37 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Copper
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 .

Find Nuts and Seeds rich in Fluoride
92%7.36mg
Iron
126%10mg
7.36 mgvs10 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Iron
128%536mg
Magnesium
12%49.6mg
536 mgvs49.6 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Magnesium
188%4.32mg
Manganese
70.6%1.62mg
4.32 mgvs1.62 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Manganese
200%90μg
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
90 μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Molybdenum
136%955mg
Phosphorus
30.3%212mg
955 mgvs212 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Phosphorus
42.8%1455mg
Potassium
8.7%296mg
1455 mgvs296 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Potassium
14.8%8.14μg
Selenium
52.7%29μg
8.14 μgvs29 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Selenium
0.13%2mg
Sodium
0.26%3.97mg
2 mgvs3.97 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Sodium
56.3%6.2mg
Zinc
18.4%2.02mg
6.2 mgvs2.02 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Zinc
0.24%8.75g
Water
0.64%24g
8.75 gvs24 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Nuts and Seeds rich in Water
Lets compare vitamin content per 7 ounces of Almonds vs Enriched Bleached 10% Protein White (industrial) Wheat Flour:
Comparing minerals per 7 ounces for Almonds vs Enriched Bleached 10% Protein White (industrial) Wheat Flour:
Comparison of macro-nutrients per 7 ounces:



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