Lets compare vitamin content per 7 ounces of Hard white Wheat vs Roasted Almonds:
Hard white Wheat has 5 times more Vitamin B1, 1.2 times more Vitamin B3, 3 times more Vitamin B5, 2.7 times more Vitamin B6 and more Vitamin K than Dry Roasted Almonds.
While Dry Roasted Almonds contain 11.1 times more Vitamin B2, 1.4 times more Vitamin B9 and 23.7 times more Vitamin E than Hard white Wheat.
Both Hard white Wheat as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 7 oz.
Comparing minerals per 7 ounces for Hard white Wheat vs Roasted Almonds:
Hard white Wheat has 1.2 times more Iron and 1.7 times more Manganese than Dry Roasted Almonds.
While Dry Roasted Almonds contain 8.4 times more Calcium, 3 times more Copper, 3 times more Magnesium, 1.3 times more Phosphorus and 1.7 times more Potassium than Hard white Wheat.
Both Hard white Wheat and Dry Roasted Almonds have similar amounts of Zinc per 7 oz.
Comparison of macro-nutrients per 7 ounces:
Hard white Wheat has 3.5 times more Omega 3 and 3.6 times more Carbohydrate than Dry Roasted Almonds.
While Dry Roasted Almonds contain 1.7 times more Energy, 30.7 times more Fat, 14.8 times more Saturated Fat, 18.1 times more Omega 6, 11.9 times more Sugars and 1.9 times more Protein than Hard white Wheat.
Both Hard white Wheat and Dry Roasted Almonds have similar amounts of Fiber per 7 oz.
Both Hard white Wheat as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.