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Compare Nutrients in 100 grams AlmondsVS Enriched Bleached 10% Protein White (industrial) Wheat Flour

Macros Ratio

ProteinsFatsCarbs

Almonds
15%
78%
7%
Enriched Bleached 10% Protein White (industrial) Wheat Flour
11%
4%
85%

Vitamins

100gRDA for Men 19-30 years
AlmondsEnriched Bleached 10% Protein White (industrial) Wheat Flour
Vitamin A
0%
0%
0 μg0 μgRecommended Dietary Allowance is 900μg per day for Men 19-30 years
Thiamine
17%
61%
0.205 mg0.736 mgRecommended Dietary Allowance is 1.2mg per day for Men 19-30 years
Vitamin B2
87.5%
34%
1.138 mg0.445 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B3
22.6%
37%
3.618 mg5.953 mgRecommended Dietary Allowance is 16mg per day for Men 19-30 years
Vitamin B6
10.5%
2.85%
0.137 mg0.037 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B12
0%
0%
0 μg0 μgRecommended Dietary Allowance is 2.4μg per day for Men 19-30 years
Vitamin C
0%
0%
0 mg0 mgRecommended Dietary Allowance is 90mg per day for Men 19-30 years
Vitamin D
0%
0%
0 IU0 IURecommended Dietary Allowance is 600IU per day for Men 19-30 years
Vitamin E
171%
0.33%
25.63 mg0.05 mgRecommended Dietary Allowance is 15mg per day for Men 19-30 years
Vitamin K
0%
0.25%
0 μg0.3 μgRecommended Dietary Allowance is 120μg per day for Men 19-30 years
Folate
11%
42.5%
44 μg170 μgRecommended Dietary Allowance is 400μg per day for Men 19-30 years

Minerals

100gRDA for Men 19-30 years
AlmondsEnriched Bleached 10% Protein White (industrial) Wheat Flour
Calcium
27%
2%
269 mg20 mgRecommended Dietary Allowance is 1000mg per day for Men 19-30 years
Copper
115%
21%
1.031 mg0.188 mgRecommended Dietary Allowance is 0.9mg per day for Men 19-30 years
Fluoride
NA
NA
NA mgNA mgRecommended Dietary Allowance is 4mg per day for Men 19-30 years
Iron
46%
63%
3.71 mg5.06 mgRecommended Dietary Allowance is 8mg per day for Men 19-30 years
Magnesium
67.5%
6.25%
270 mg25 mgRecommended Dietary Allowance is 400mg per day for Men 19-30 years
Manganese
95%
35.6%
2.179 mg0.818 mgRecommended Dietary Allowance is 2.3mg per day for Men 19-30 years
Phosphorus
68.7%
15%
481 mg107 mgRecommended Dietary Allowance is 700mg per day for Men 19-30 years
Potassium
15.6%
3.17%
733 mg149 mgRecommended Dietary Allowance is 4700mg per day for Men 19-30 years
Selenium
7.45%
26.5%
4.1 μg14.6 μgRecommended Dietary Allowance is 55μg per day for Men 19-30 years
Sodium
0.07%
0.13%
1 mg2 mgRecommended Dietary Allowance is 1500mg per day for Men 19-30 years
Zinc
28%
9.27%
3.12 mg1.02 mgRecommended Dietary Allowance is 11mg per day for Men 19-30 years

Lets compare vitamin content per 100 grams of Almonds vs Enriched Bleached 10% Protein White (industrial) Wheat Flour:
Almonds have 2.6 times more Vitamin B2, 3.7 times more Vitamin B6 and 512.6 times more Vitamin E than Enriched Bleached 10% Protein White (industrial) Wheat Flour. While Enriched Bleached 10% Protein White (industrial) Wheat Flour contains 3.6 times more Thiamine, 1.6 times more Vitamin B3 and 3.9 times more Folate than Almonds.

Comparing minerals per 100 grams for Almonds vs Enriched Bleached 10% Protein White (industrial) Wheat Flour:
Almonds have 13.5 times more Calcium, 5.5 times more Copper, 10.8 times more Magnesium, 2.7 times more Manganese, 4.5 times more Phosphorus, 4.9 times more Potassium and 3.1 times more Zinc than Enriched Bleached 10% Protein White (industrial) Wheat Flour. While Enriched Bleached 10% Protein White (industrial) Wheat Flour contains 1.4 times more Iron and 3.6 times more Selenium than Almonds.

Macro Nutrients

100gRDA for Men 19-30 years
AlmondsEnriched Bleached 10% Protein White (industrial) Wheat Flour
Fat
51%
1.53%
49.93 g1.48 gRecommended Dietary Allowance is 97g per day for Men 19-30 years
Protein
37.8%
17%
21.15 g9.71 gRecommended Dietary Allowance is 56g per day for Men 19-30 years
Carbohydrate
16.6%
58.6%
21.55 g76.22 gRecommended Dietary Allowance is 130g per day for Men 19-30 years
Energy
20%
12.6%
579 kcal366 kcalRecommended Dietary Allowance is 2900kcal per day for Men 19-30 years
Sugars
6%
0.68%
4.35 g0.49 gRecommended Dietary Allowance is 72.5g per day for Men 19-30 years
Fiber
33%
6.3%
12.5 g2.4 gRecommended Dietary Allowance is 38g per day for Men 19-30 years
Cholesterol
0%
0%
0 mg0 mgRecommended Dietary Allowance is 290mg per day for Men 19-30 years
Saturated Fat
12%
0.94%
3.802 g0.302 gRecommended Dietary Allowance is 32g per day for Men 19-30 years
Omega 3
0.19%
1.06%
0.003 g0.017 gRecommended Dietary Allowance is 1.6g per day for Men 19-30 years
Omega 6
72%
4.87%
12.324 g0.828 gRecommended Dietary Allowance is 17g per day for Men 19-30 years
Water
0.12%
0.32%
4.41 g12.01 gRecommended Dietary Allowance is 3700g per day for Men 19-30 years

Comparison of macro-nutrients per 100 grams:
Almonds have 33.7 times more Fat, 2.2 times more Protein, 1.6 times more Energy, 8.9 times more Sugars, 5.2 times more Fiber, 12.6 times more Saturated Fat and 14.9 times more Omega 6 than Enriched Bleached 10% Protein White (industrial) Wheat Flour. While Enriched Bleached 10% Protein White (industrial) Wheat Flour contains 3.5 times more Carbohydrate and 5.7 times more Omega 3 than Almonds.