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Compare Nutrients in 100 grams Enriched Bleached 11.5% Protein White (industrial) Wheat FlourVS Almonds

Macros Ratio

ProteinsFatsCarbs

Enriched Bleached 11.5% Protein White (industrial) Wheat Flour
13%
4%
83%
Almonds
15%
78%
7%

Vitamins

100gRDA for Men 19-30 years
Enriched Bleached 11.5% Protein White (industrial) Wheat FlourAlmonds
Vitamin A
0%
0%
0 μg0 μgRecommended Dietary Allowance is 900μg per day for Men 19-30 years
Thiamine
61%
17%
0.736 mg0.205 mgRecommended Dietary Allowance is 1.2mg per day for Men 19-30 years
Vitamin B2
34%
87.5%
0.445 mg1.138 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B3
37%
22.6%
5.953 mg3.618 mgRecommended Dietary Allowance is 16mg per day for Men 19-30 years
Vitamin B6
2.46%
10.5%
0.032 mg0.137 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
0.33%
171%
0.05 mg25.63 mgRecommended Dietary Allowance is 15mg per day for Men 19-30 years
Vitamin K
0.25%
0%
0.3 μg0 μgRecommended Dietary Allowance is 120μg per day for Men 19-30 years
Folate
42.5%
11%
170 μg44 μgRecommended Dietary Allowance is 400μg per day for Men 19-30 years

Minerals

100gRDA for Men 19-30 years
Enriched Bleached 11.5% Protein White (industrial) Wheat FlourAlmonds
Calcium
2%
27%
20 mg269 mgRecommended Dietary Allowance is 1000mg per day for Men 19-30 years
Copper
18%
115%
0.161 mg1.031 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
63%
46%
5.06 mg3.71 mgRecommended Dietary Allowance is 8mg per day for Men 19-30 years
Magnesium
7.5%
67.5%
30 mg270 mgRecommended Dietary Allowance is 400mg per day for Men 19-30 years
Manganese
29.5%
95%
0.679 mg2.179 mgRecommended Dietary Allowance is 2.3mg per day for Men 19-30 years
Phosphorus
16%
68.7%
112 mg481 mgRecommended Dietary Allowance is 700mg per day for Men 19-30 years
Potassium
2.94%
15.6%
138 mg733 mgRecommended Dietary Allowance is 4700mg per day for Men 19-30 years
Selenium
50%
7.45%
27.5 μg4.1 μgRecommended Dietary Allowance is 55μg per day for Men 19-30 years
Sodium
0.13%
0.07%
2 mg1 mgRecommended Dietary Allowance is 1500mg per day for Men 19-30 years
Zinc
7.64%
28%
0.84 mg3.12 mgRecommended Dietary Allowance is 11mg per day for Men 19-30 years

Lets compare vitamin content per 100 grams of Enriched Bleached 11.5% Protein White (industrial) Wheat Flour vs Almonds:
Enriched Bleached 11.5% Protein White (industrial) Wheat Flour has 3.6 times more Thiamine, 1.6 times more Vitamin B3 and 3.9 times more Folate than Almonds. While Almonds contain 2.6 times more Vitamin B2, 4.3 times more Vitamin B6 and 512.6 times more Vitamin E than Enriched Bleached 11.5% Protein White (industrial) Wheat Flour.

Comparing minerals per 100 grams for Enriched Bleached 11.5% Protein White (industrial) Wheat Flour vs Almonds:
Enriched Bleached 11.5% Protein White (industrial) Wheat Flour has 1.4 times more Iron and 6.7 times more Selenium than Almonds. While Almonds contain 13.5 times more Calcium, 6.4 times more Copper, 9 times more Magnesium, 3.2 times more Manganese, 4.3 times more Phosphorus, 5.3 times more Potassium and 3.7 times more Zinc than Enriched Bleached 11.5% Protein White (industrial) Wheat Flour.

Macro Nutrients

100gRDA for Men 19-30 years
Enriched Bleached 11.5% Protein White (industrial) Wheat FlourAlmonds
Fat
1.5%
51%
1.45 g49.93 gRecommended Dietary Allowance is 97g per day for Men 19-30 years
Protein
20.5%
37.8%
11.5 g21.15 gRecommended Dietary Allowance is 56g per day for Men 19-30 years
Carbohydrate
56.8%
16.6%
73.81 g21.55 gRecommended Dietary Allowance is 130g per day for Men 19-30 years
Energy
12.5%
20%
363 kcal579 kcalRecommended Dietary Allowance is 2900kcal per day for Men 19-30 years
Sugars
1.54%
6%
1.12 g4.35 gRecommended Dietary Allowance is 72.5g per day for Men 19-30 years
Fiber
6.3%
33%
2.4 g12.5 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
0.84%
12%
0.268 g3.802 gRecommended Dietary Allowance is 32g per day for Men 19-30 years
Omega 3
1.06%
0.19%
0.017 g0.003 gRecommended Dietary Allowance is 1.6g per day for Men 19-30 years
Omega 6
4.3%
72%
0.733 g12.324 gRecommended Dietary Allowance is 17g per day for Men 19-30 years
Water
0.34%
0.12%
12.68 g4.41 gRecommended Dietary Allowance is 3700g per day for Men 19-30 years

Comparison of macro-nutrients per 100 grams:
Enriched Bleached 11.5% Protein White (industrial) Wheat Flour has 3.4 times more Carbohydrate and 5.7 times more Omega 3 than Almonds. While Almonds contain 34.4 times more Fat, 1.8 times more Protein, 1.6 times more Energy, 3.9 times more Sugars, 5.2 times more Fiber, 14.2 times more Saturated Fat and 16.8 times more Omega 6 than Enriched Bleached 11.5% Protein White (industrial) Wheat Flour.