Comparing Nutrients in 100 calories Enriched Wheat FlourVS Almonds

Weight per 100 calories

Enriched Wheat Flour

27.5g

Almonds

17.3g

Almonds have 1.6 times more energy per unit of mass than Unbleached Enriched All-purpose White Wheat Flour, which is very high in comparison to other foods. Enriched Wheat Flour having high energy density.

Which food has more nutrients per 100 calories - Enriched Wheat Flour or Almonds?

Macros Ratio

Protein Fat Carbs

Enriched Wheat Flour

12%

86%

Almonds

14%

72%

14%

100 kcal ▼

Macro Nutrients

Enriched Wheat Flourvs Almonds

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

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

Find Cereals rich in Energy

0.28%0.27g

Fat

8.9%8.62g

0.27 gvs8.62 g

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

Find Cereals rich in Fat

0.13%0.043g

Saturated Fat

2.05%0.66g

0.043 gvs0.66 g

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

Find Cereals rich in Saturated Fat

0.38%0.006g

Omega 3

0.032%0.001g

0.006 gvs0.001 g

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

Find Cereals rich in Omega 3

0.63%0.11g

Omega 6

12.5%2.13g

0.11 gvs2.13 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Cereals 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 Cereals rich in Cholesterol

16%21g

Carbohydrate

2.86%3.72g

21 gvs3.72 g

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

Find Cereals rich in Carbohydrate

0.1%0.074g

Sugars

1.04%0.75g

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

0.074 gvs0.75 g

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

Find Cereals rich in Sugars

Fructose

0.026%0.019g

≤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]

NA gvs0.019 g

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

Find Cereals rich in Fructose

Glucose

%0.029g

NA gvs0.029 g

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

Find Cereals rich in Glucose

Sucrose

%0.68g

NA gvs0.68 g

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

Find Cereals rich in Sucrose

1.95%0.74g

Fiber

5.7%2.16g

0.74 gvs2.16 g

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

Find Cereals rich in Fiber

5.07%2.84g

Protein

6.52%3.65g

2.84 gvs3.65 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Cereals rich in Protein Buy premium vegan protein powder

Vitamins

Enriched 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 .

Find Cereals rich in Vitamin A Buy Preformed Vegan Vitamin A

18%0.22mg

Vitamin B1

2.95%0.035mg

Thiamine

0.22 mgvs0.035 mg

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

Find Cereals rich in Vitamin B1 Buy Vegan Vitamin B1

10.4%0.14mg

Vitamin B2

15%0.2mg

Riboflavin

0.14 mgvs0.2 mg

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

Find Cereals rich in Vitamin B2 Buy Vegan Vitamin B2

10%1.62mg

Vitamin B3

3.9%0.62mg

Niacin, nicotinic acid, niacinamide

1.62 mgvs0.62 mg

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

Find Cereals rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

2.4%0.12mg

Vitamin B5

1.63%0.081mg

Pantothenic acid

0.12 mgvs0.081 mg

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

Find Cereals rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

0.93%0.012mg

Vitamin B6

1.82%0.024mg

Pyridoxine

0.012 mgvs0.024 mg

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

Find Cereals rich in Vitamin B6

Vitamin B7

33%9.84μg

Biotin

NA μgvs9.84 μg

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

Find Cereals rich in Vitamin B7

12.6%50.3μg

Vitamin B9

1.9%7.6μg

Folates and Folic Acid

50.3 μgvs7.6 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Cereals 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 Cereals 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 Cereals 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 Cereals rich in Vitamin D Buy Vegan Vitamin D

0.42%0.063mg

Vitamin E

29.5%4.43mg

Tocopherols and Tocotrienols

0.063 mgvs4.43 mg

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

Find Cereals rich in Vitamin E

0.069%0.082μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

0.082 μgvs0 μg

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

Find Cereals rich in Vitamin K

Minerals

Enriched Wheat Flourvs Almonds

0.41%4.12mg

Calcium

4.65%46.5mg

4.12 mgvs46.5 mg

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

Find Cereals rich in Calcium

4.4%0.04mg

Copper

19.8%0.18mg

0.04 mgvs0.18 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Cereals rich in Copper

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 .

Find Cereals rich in Fluoride

16%1.27mg

Iron

8%0.64mg

1.27 mgvs0.64 mg

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

Find Cereals rich in Iron

1.44%6.04mg

Magnesium

11%46.6mg

6.04 mgvs46.6 mg

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

Find Cereals rich in Magnesium

8.15%0.19mg

Manganese

16.4%0.38mg

0.19 mgvs0.38 mg

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

Find Cereals rich in Manganese

17%7.6μg

Molybdenum

17.4%7.82μg

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

7.6 μgvs7.82 μg

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

Find Cereals rich in Molybdenum

4.24%29.7mg

Phosphorus

12%83mg

29.7 mgvs83 mg

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

Find Cereals rich in Phosphorus

0.86%29.4mg

Potassium

3.72%127mg

29.4 mgvs127 mg

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

Find Cereals rich in Potassium

17%9.3μg

Selenium

1.3%0.71μg

9.3 μgvs0.71 μg

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

Find Cereals rich in Selenium

0.037%0.55mg

Sodium

0.012%0.17mg

0.55 mgvs0.17 mg

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

Find Cereals rich in Sodium

1.75%0.19mg

Zinc

4.9%0.54mg

0.19 mgvs0.54 mg

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

Find Cereals rich in Zinc

0.089%3.27g

Water

0.021%0.76g

3.27 gvs0.76 g

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

Find Cereals rich in Water

Lets compare vitamin content per 100 calories of Enriched Wheat Flour vs Almonds:

Unbleached Enriched All-purpose White Wheat Flour has 6.1 times more Vitamin B1, 2.6 times more Vitamin B3, 1.5 times more Vitamin B5 and 6.6 times more Vitamin B9 than Almonds.
While Almonds contain 1.4 times more Vitamin B2, 2 times more Vitamin B6 and 70.1 times more Vitamin E than Unbleached Enriched All-purpose White Wheat Flour.
Both Unbleached Enriched All-purpose White Wheat Flour as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 100 kcal.

Comparing minerals per 100 calories for Enriched Wheat Flour vs Almonds:

Unbleached Enriched All-purpose White Wheat Flour has 2 times more Iron and 13.2 times more Selenium than Almonds.
While Almonds contain 11.3 times more Calcium, 4.5 times more Copper, 7.7 times more Magnesium, 2 times more Manganese, 2.8 times more Phosphorus, 4.3 times more Potassium and 2.8 times more Zinc than Unbleached Enriched All-purpose White Wheat Flour.
Both Unbleached Enriched All-purpose White Wheat Flour and Almonds have similar amounts of Molybdenum per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Unbleached Enriched All-purpose White Wheat Flour has 5.6 times more Carbohydrate than Almonds.
While Almonds contain 32 times more Fat, 15.4 times more Saturated Fat, 19.8 times more Omega 6, 10.1 times more Sugars, 2.9 times more Fiber and 1.3 times more Protein than Unbleached Enriched All-purpose White Wheat Flour.
Both Unbleached Enriched All-purpose White Wheat Flour and Almonds have similar amounts of Energy per 100 kcal.
Both Unbleached Enriched All-purpose White Wheat Flour as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Enriched Wheat FlourVS Spaghetti, protein-fortified, dry, enriched (n x 6.25)AlmondsVS Spaghetti, protein-fortified, dry, enriched (n x 6.25)Enriched Wheat FlourVS Blanched AlmondsAlmondsVS Blanched Almonds

Compare Foods

Comparing Nutrients in 100 calories Enriched Wheat FlourVS Almonds

Weight per 100 calories

Which food has more nutrients per 100 calories - Enriched Wheat Flour or Almonds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: