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

Macros Ratio

Protein Fat Carbs

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

Macro Nutrients

20%579kcal
Energy
12.6%366kcal
579 kcalvs366 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Nuts and Seeds rich in Energy
51.5%50g
Fat
1.53%1.48g
50 gvs1.48 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fat
12%3.8g
Saturated Fat
0.94%0.3g
3.8 gvs0.3 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.19%0.003g
Omega 3
1.06%0.017g
0.003 gvs0.017 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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72.5%12.3g
Omega 6
4.87%0.83g
12.3 gvs0.83 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 .

Find Nuts and Seeds rich in Cholesterol
16.6%21.6g
Carbohydrate
58.6%76.2g
21.6 gvs76.2 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Nuts and Seeds rich in Carbohydrate
6%4.35g
Sugars
0.68%0.49g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
4.35 gvs0.49 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sugars
0.15%0.11g
Fructose
0.041%0.03g
≤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]
0.11 gvs0.03 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fructose
%0.17g
Glucose
%0.03g
0.17 gvs0.03 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Glucose
%3.95g
Sucrose
%0.2g
3.95 gvs0.2 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sucrose
33%12.5g
Fiber
6.3%2.4g
12.5 gvs2.4 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fiber
37.8%21g
Protein
17.3%9.7g
21 gvs9.7 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

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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17%0.21mg
Vitamin B1
61.3%0.74mg
Thiamine
0.21 mgvs0.74 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B1 Buy Vegan Vitamin B1
87.5%1.14mg
Vitamin B2
34.2%0.45mg
Riboflavin
1.14 mgvs0.45 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B2 Buy Vegan Vitamin B2
22.6%3.6mg
Vitamin B3
37.2%5.95mg
Niacin, nicotinic acid, niacinamide
3.6 mgvs5.95 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
9.4%0.47mg
Vitamin B5
4.96%0.25mg
Pantothenic acid
0.47 mgvs0.25 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
10.5%0.14mg
Vitamin B6
2.85%0.037mg
Pyridoxine
0.14 mgvs0.037 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B6
190%57μg
Vitamin B7
NA
Biotin
57 μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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11%44μg
Vitamin B9
42.5%170μg
Folates and Folic Acid
44 μgvs170 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Nuts and Seeds 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 Nuts and Seeds 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 Nuts and Seeds 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 Nuts and Seeds rich in Vitamin D Buy Vegan Vitamin D
171%25.6mg
Vitamin E
0.33%0.05mg
Tocopherols and Tocotrienols
25.6 mgvs0.05 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0%0μg
Vitamin K
0.25%0.3μg
Phytomenadione or phylloquinone
0 μgvs0.3 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

27%269mg
Calcium
2%20mg
269 mgvs20 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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115%1.03mg
Copper
21%0.19mg
1.03 mgvs0.19 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Copper
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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46.4%3.7mg
Iron
63.3%5.06mg
3.7 mgvs5.06 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Iron
64.3%270mg
Magnesium
5.95%25mg
270 mgvs25 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Magnesium
95%2.18mg
Manganese
35.6%0.82mg
2.18 mgvs0.82 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Manganese
101%45.3μg
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
45.3 μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Molybdenum
68.7%481mg
Phosphorus
15.3%107mg
481 mgvs107 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Phosphorus
21.6%733mg
Potassium
4.4%149mg
733 mgvs149 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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7.45%4.1μg
Selenium
26.5%14.6μg
4.1 μgvs14.6 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Selenium
0.067%1mg
Sodium
0.13%2mg
1 mgvs2 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Sodium
28.4%3.12mg
Zinc
9.27%1.02mg
3.12 mgvs1.02 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Zinc
0.12%4.4g
Water
0.32%12g
4.4 gvs12 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 grams of Almonds vs Enriched Bleached 10% Protein White (industrial) Wheat Flour:
Comparing minerals per 100 grams for Almonds vs Enriched Bleached 10% Protein White (industrial) Wheat Flour:
Comparison of macro-nutrients per 100 grams:



Compare more foods per 100 g: