Comparing Nutrients in 100 calories Blanched AlmondsVS Enriched Bleached 13% Protein White (industrial) Wheat Flour

Weight per 100 calories

Blanched Almonds

17g

Enriched Bleached 13% Protein White (industrial) Wheat Flour

27.6g

Blanched Almonds have 1.6 times more energy per 100g than Enriched Bleached 13% Protein White (industrial) Wheat Flour. It has very high energy density when compared to other foods. Enriched Bleached 13% Protein White (industrial) Wheat Flour having high energy density.

Which food has more nutrients per 100 calories - Blanched Almonds or Enriched Bleached 13% Protein White (industrial) Wheat Flour?

Macros Ratio

Protein Fat Carbs

Blanched Almonds

14%

75%

11%

Enriched Bleached 13% Protein White (industrial) Wheat Flour

15%

81%

100 kcal ▼

Macro Nutrients

Blanched Almondsvs Enriched Bleached 13% Protein White (industrial) Wheat Flour

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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9.18%8.9g

Fat

0.39%0.38g

8.9 gvs0.38 g

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

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2.1%0.67g

Saturated Fat

0.16%0.052g

0.67 gvs0.052 g

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

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0.042%0.001g

Omega 3

0.29%0.005g

0.001 gvs0.005 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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12.3%2.1g

Omega 6

1.1%0.18g

2.1 gvs0.18 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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2.43%3.16g

Carbohydrate

15.3%20g

3.16 gvs20 g

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

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1.1%0.78g

Sugars

0.42%0.3g

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

0.78 gvs0.3 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0%0g

Fructose

0.011%0.008g

≤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 gvs0.008 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.005g

Glucose

%0.008g

0.005 gvs0.008 g

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

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%0.76g

Sucrose

%0.044g

0.76 gvs0.044 g

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

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4.4%1.68g

Fiber

1.74%0.66g

1.68 gvs0.66 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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6.48%3.63g

Protein

6.45%3.6g

3.63 gvs3.6 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

Blanched Almondsvs Enriched Bleached 13% Protein White (industrial) Wheat Flour

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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2.7%0.032mg

Vitamin B1

17%0.2mg

Thiamine

0.032 mgvs0.2 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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9.27%0.12mg

Vitamin B2

9.46%0.12mg

Riboflavin

0.12 mgvs0.12 mg

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

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3.7%0.59mg

Vitamin B3

10.3%1.64mg

Niacin, nicotinic acid, niacinamide

0.59 mgvs1.64 mg

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

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1.06%0.053mg

Vitamin B5

2.13%0.11mg

Pantothenic acid

0.053 mgvs0.11 mg

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

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1.5%0.019mg

Vitamin B6

0.96%0.012mg

Pyridoxine

0.019 mgvs0.012 mg

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

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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2.08%8.3μg

Vitamin B9

11.7%47μg

Folates and Folic Acid

8.3 μgvs47 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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27%4.03mg

Vitamin E

0.092%0.014mg

Tocopherols and Tocotrienols

4.03 mgvs0.014 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0%0μg

Vitamin K

0.069%0.083μg

Phytomenadione or phylloquinone

0 μgvs0.083 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Blanched Almondsvs Enriched Bleached 13% Protein White (industrial) Wheat Flour

4%40mg

Calcium

0.66%6.63mg

40 mgvs6.63 mg

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

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19.3%0.17mg

Copper

5.74%0.052mg

0.17 mgvs0.052 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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6.95%0.56mg

Iron

17.5%1.4mg

0.56 mgvs1.4 mg

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

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11%45.4mg

Magnesium

2.3%9.67mg

45.4 mgvs9.67 mg

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

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13.5%0.31mg

Manganese

7.5%0.17mg

0.31 mgvs0.17 mg

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

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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11.6%81.5mg

Phosphorus

4.7%33mg

81.5 mgvs33 mg

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

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3.3%112mg

Potassium

1.04%35.4mg

112 mgvs35.4 mg

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

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0.99%0.54μg

Selenium

13%7.24μg

0.54 μgvs7.24 μg

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

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0.21%3.22mg

Sodium

0.037%0.55mg

3.22 mgvs0.55 mg

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

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4.58%0.5mg

Zinc

4%0.44mg

0.5 mgvs0.44 mg

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

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0.021%0.76g

Water

0.096%3.54g

0.76 gvs3.54 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Blanched Almonds vs Enriched Bleached 13% Protein White (industrial) Wheat Flour:

Blanched Almonds have 1.6 times more Vitamin B6 and 291.4 times more Vitamin E than Enriched Bleached 13% Protein White (industrial) Wheat Flour.
While Enriched Bleached 13% Protein White (industrial) Wheat Flour contains 6.3 times more Vitamin B1, 2.8 times more Vitamin B3, 2 times more Vitamin B5 and 5.7 times more Vitamin B9 than Blanched Almonds.
Both Blanched Almonds and Enriched Bleached 13% Protein White (industrial) Wheat Flour have similar amounts of Vitamin B2 per 100 kcal.
Both Blanched Almonds as well as Enriched Bleached 13% Protein White (industrial) Wheat Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 100 kcal.

Comparing minerals per 100 calories for Blanched Almonds vs Enriched Bleached 13% Protein White (industrial) Wheat Flour:

Blanched Almonds have 6 times more Calcium, 3.4 times more Copper, 4.7 times more Magnesium, 1.8 times more Manganese, 2.5 times more Phosphorus and 3.2 times more Potassium than Enriched Bleached 13% Protein White (industrial) Wheat Flour.
While Enriched Bleached 13% Protein White (industrial) Wheat Flour contains 2.5 times more Iron and 13.3 times more Selenium than Blanched Almonds.
Both Blanched Almonds and Enriched Bleached 13% Protein White (industrial) Wheat Flour have similar amounts of Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Blanched Almonds have 23.4 times more Fat, 12.8 times more Saturated Fat, 11.4 times more Omega 6, 2.6 times more Sugars and 2.5 times more Fiber than Enriched Bleached 13% Protein White (industrial) Wheat Flour.
While Enriched Bleached 13% Protein White (industrial) Wheat Flour contains 6.3 times more Carbohydrate than Blanched Almonds.
Both Blanched Almonds and Enriched Bleached 13% Protein White (industrial) Wheat Flour have similar amounts of Energy and Protein per 100 kcal.
Both Blanched Almonds as well as Enriched Bleached 13% Protein White (industrial) Wheat Flour have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Blanched AlmondsVS Roasted AlmondsEnriched Bleached 13% Protein White (industrial) Wheat FlourVS Roasted AlmondsBlanched AlmondsVS Unenriched Bleached 13% Protein White (industrial) Wheat FlourEnriched Bleached 13% Protein White (industrial) Wheat FlourVS Unenriched Bleached 13% Protein White (industrial) Wheat Flour

Compare Foods

Comparing Nutrients in 100 calories Blanched AlmondsVS Enriched Bleached 13% Protein White (industrial) Wheat Flour

Weight per 100 calories

Which food has more nutrients per 100 calories - Blanched Almonds or Enriched Bleached 13% Protein White (industrial) Wheat Flour?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: