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

Weight per 100 calories

Enriched Bleached 10% Protein White (industrial) Wheat Flour

27.3g

Blanched Almonds

17g

Blanched 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 Blanched Almonds?

Macros Ratio

Protein Fat Carbs

Enriched Bleached 10% Protein White (industrial) Wheat Flour

11%

85%

Blanched Almonds

14%

75%

11%

100 kcal ▼

Macro Nutrients

Enriched Bleached 10% Protein White (industrial) Wheat Flourvs Blanched Almonds

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

9.18%8.9g

0.4 gvs8.9 g

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

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0.26%0.083g

Saturated Fat

2.1%0.67g

0.083 gvs0.67 g

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

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0.29%0.005g

Omega 3

0.042%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

12.3%2.1g

0.23 gvs2.1 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

2.43%3.16g

21 gvs3.16 g

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

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0.18%0.13g

Sugars

1.1%0.78g

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

0.13 gvs0.78 g

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

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0.011%0.008g

Fructose

0%0g

≤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 g

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

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%0.008g

Glucose

%0.005g

0.008 gvs0.005 g

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

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%0.055g

Sucrose

%0.76g

0.055 gvs0.76 g

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

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1.73%0.66g

Fiber

4.4%1.68g

0.66 gvs1.68 g

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

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4.74%2.65g

Protein

6.48%3.63g

2.65 gvs3.63 g

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

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Vitamins

Enriched Bleached 10% Protein White (industrial) Wheat Flourvs Blanched 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 .

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16.8%0.2mg

Vitamin B1

2.7%0.032mg

Thiamine

0.2 mgvs0.032 mg

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

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9.35%0.12mg

Vitamin B2

9.27%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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10%1.63mg

Vitamin B3

3.7%0.59mg

Niacin, nicotinic acid, niacinamide

1.63 mgvs0.59 mg

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

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1.36%0.068mg

Vitamin B5

1.06%0.053mg

Pantothenic acid

0.068 mgvs0.053 mg

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

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0.78%0.01mg

Vitamin B6

1.5%0.019mg

Pyridoxine

0.01 mgvs0.019 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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11.6%46.4μg

Vitamin B9

2.08%8.3μg

Folates and Folic Acid

46.4 μgvs8.3 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

27%4.03mg

Tocopherols and Tocotrienols

0.014 mgvs4.03 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

Enriched Bleached 10% Protein White (industrial) Wheat Flourvs Blanched Almonds

0.55%5.46mg

Calcium

4%40mg

5.46 mgvs40 mg

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

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5.7%0.051mg

Copper

19.3%0.17mg

0.051 mgvs0.17 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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17.3%1.4mg

Iron

6.95%0.56mg

1.4 mgvs0.56 mg

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

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1.63%6.83mg

Magnesium

11%45.4mg

6.83 mgvs45.4 mg

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

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9.7%0.22mg

Manganese

13.5%0.31mg

0.22 mgvs0.31 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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4.18%29.2mg

Phosphorus

11.6%81.5mg

29.2 mgvs81.5 mg

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

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1.2%40.7mg

Potassium

3.3%112mg

40.7 mgvs112 mg

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

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7.25%4μg

Selenium

0.99%0.54μg

4 μgvs0.54 μg

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

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0.036%0.55mg

Sodium

0.21%3.22mg

0.55 mgvs3.22 mg

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

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2.53%0.28mg

Zinc

4.58%0.5mg

0.28 mgvs0.5 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 Blanched Almonds:

Enriched Bleached 10% Protein White (industrial) Wheat Flour has 6.2 times more Vitamin B1, 2.7 times more Vitamin B3, 1.3 times more Vitamin B5 and 5.6 times more Vitamin B9 than Blanched Almonds.
While Blanched Almonds contain 1.9 times more Vitamin B6 and 294.7 times more Vitamin E than Enriched Bleached 10% Protein White (industrial) Wheat Flour.
Both Enriched Bleached 10% Protein White (industrial) Wheat Flour and Blanched Almonds have similar amounts of Vitamin B2 per 100 kcal.
Both Enriched Bleached 10% Protein White (industrial) Wheat Flour as well as Blanched 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 Bleached 10% Protein White (industrial) Wheat Flour vs Blanched Almonds:

Enriched Bleached 10% Protein White (industrial) Wheat Flour has 2.5 times more Iron and 7.4 times more Selenium than Blanched Almonds.
While Blanched Almonds contain 7.3 times more Calcium, 3.4 times more Copper, 6.7 times more Magnesium, 1.4 times more Manganese, 2.8 times more Phosphorus, 2.7 times more Potassium and 1.8 times more Zinc than Enriched Bleached 10% Protein White (industrial) Wheat Flour.

Comparison of macro-nutrients per 100 calories:

Enriched Bleached 10% Protein White (industrial) Wheat Flour has 6.6 times more Carbohydrate than Blanched Almonds.
While Blanched Almonds contain 22 times more Fat, 8.1 times more Saturated Fat, 9.3 times more Omega 6, 5.9 times more Sugars, 2.6 times more Fiber and 1.4 times more Protein than Enriched Bleached 10% Protein White (industrial) Wheat Flour.
Both Enriched Bleached 10% Protein White (industrial) Wheat Flour and Blanched Almonds have similar amounts of Energy per 100 kcal.
Both Enriched Bleached 10% Protein White (industrial) Wheat Flour as well as Blanched Almonds have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Enriched Bleached 10% Protein White (industrial) Wheat FlourVS Unenriched Bleached 10% Protein White (industrial) Wheat FlourBlanched AlmondsVS Unenriched Bleached 10% Protein White (industrial) Wheat FlourEnriched Bleached 10% Protein White (industrial) Wheat FlourVS Roasted AlmondsBlanched AlmondsVS Roasted Almonds

Compare Foods

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

Weight per 100 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: