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Comparing Nutrients in 100 calories Enriched Bleached 10% Protein White (industrial) Wheat FlourVS Almonds

Weight per 100 calories

Enriched Bleached 10% Protein White (industrial) Wheat Flour
27.3g
Almonds
17.3g

Almonds have 1.6 times more energy per unit of mass than Enriched Bleached 10% Protein White (industrial) Wheat Flour, which is very high in comparison to other foods. Enriched Bleached 10% Protein White (industrial) Wheat Flour having high energy density.

Which food has more nutrients per 100 calories - Enriched Bleached 10% Protein White (industrial) Wheat Flour or Almonds?

Macros Ratio

Protein Fat Carbs

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

Macro Nutrients

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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0.42%0.4g
Fat
8.9%8.62g
0.4 gvs8.62 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.26%0.083g
Saturated Fat
2.05%0.66g
0.083 gvs0.66 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.29%0.005g
Omega 3
0.032%0.001g
0.005 gvs0.001 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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1.33%0.23g
Omega 6
12.5%2.13g
0.23 gvs2.13 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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16%21g
Carbohydrate
2.86%3.72g
21 gvs3.72 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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0.18%0.13g
Sugars
1.04%0.75g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
0.13 gvs0.75 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.011%0.008g
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]
0.008 gvs0.019 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.008g
Glucose
%0.029g
0.008 gvs0.029 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.055g
Sucrose
%0.68g
0.055 gvs0.68 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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1.73%0.66g
Fiber
5.7%2.16g
0.66 gvs2.16 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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4.74%2.65g
Protein
6.52%3.65g
2.65 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

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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16.8%0.2mg
Vitamin B1
2.95%0.035mg
Thiamine
0.2 mgvs0.035 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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9.35%0.12mg
Vitamin B2
15%0.2mg
Riboflavin
0.12 mgvs0.2 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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10%1.63mg
Vitamin B3
3.9%0.62mg
Niacin, nicotinic acid, niacinamide
1.63 mgvs0.62 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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1.36%0.068mg
Vitamin B5
1.63%0.081mg
Pantothenic acid
0.068 mgvs0.081 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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0.78%0.01mg
Vitamin B6
1.82%0.024mg
Pyridoxine
0.01 mgvs0.024 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
33%9.84μg
Biotin
NA μgvs9.84 μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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11.6%46.4μg
Vitamin B9
1.9%7.6μg
Folates and Folic Acid
46.4 μgvs7.6 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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0.091%0.014mg
Vitamin E
29.5%4.43mg
Tocopherols and Tocotrienols
0.014 mgvs4.43 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0.068%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 .

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Minerals

0.55%5.46mg
Calcium
4.65%46.5mg
5.46 mgvs46.5 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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5.7%0.051mg
Copper
19.8%0.18mg
0.051 mgvs0.18 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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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 .

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17.3%1.4mg
Iron
8%0.64mg
1.4 mgvs0.64 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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1.63%6.83mg
Magnesium
11%46.6mg
6.83 mgvs46.6 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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9.7%0.22mg
Manganese
16.4%0.38mg
0.22 mgvs0.38 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
17.4%7.82μg
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvs7.82 μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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4.18%29.2mg
Phosphorus
12%83mg
29.2 mgvs83 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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1.2%40.7mg
Potassium
3.72%127mg
40.7 mgvs127 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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7.25%4μg
Selenium
1.3%0.71μg
4 μgvs0.71 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.036%0.55mg
Sodium
0.012%0.17mg
0.55 mgvs0.17 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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2.53%0.28mg
Zinc
4.9%0.54mg
0.28 mgvs0.54 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.089%3.3g
Water
0.021%0.76g
3.3 gvs0.76 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 Enriched Bleached 10% Protein White (industrial) Wheat Flour vs Almonds:
Comparing minerals per 100 calories for Enriched Bleached 10% Protein White (industrial) Wheat Flour vs Almonds:
Comparison of macro-nutrients per 100 calories:



Compare more foods per 100 kcal: