Comparing Nutrients in 100 calories Almonds VS Rolls, dinner, whole-wheat

Weight per 100 calories

• Almonds: 17.3g
• Rolls, dinner, whole-wheat: 37.6g

Almonds have 2.2 times more energy per 100g than Rolls, dinner, whole-wheat. It has very high energy density when compared to other foods. Rolls, dinner, whole-wheat having high energy density.

Which food has more nutrients per 100 calories - Almonds or Rolls, dinner, whole-wheat?

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Rolls, dinner, whole-wheat	12%	15%	73%

Macro Nutrients

	Almonds	Rolls, dinner, whole-wheat	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	8.9% 8.62g	1.82% 1.77g	97g per day for Men 19-50 years
Saturated Fat	2.05% 0.66g	0.98% 0.31g	32g per day for Men 19-50 years
Omega 3	0.032% 0.001g	2.84% 0.045g	1.6g per day for Men 19-50 years
Omega 6	12.5% 2.13g	4.5% 0.77g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.86% 3.72g	14.8% 19.2g	130g per day for Men 19-50 years
Sugars	1.04% 0.75g	4.4% 3.2g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0.026% 0.019g	NA	72.5g per day for Men 19-50 years	≤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]
Glucose	% 0.029g	NA	g per day for Men 19-50 years
Sucrose	% 0.68g	NA	g per day for Men 19-50 years
Fiber	5.7% 2.16g	7.4% 2.8g	38g per day for Men 19-50 years
Protein	6.52% 3.65g	5.84% 3.27g	56g per day for Men 19-50 years

Vitamins

	Almonds	Rolls, dinner, whole-wheat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.95% 0.035mg	7.77% 0.093mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.2mg	4.4% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.9% 0.62mg	8.64% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.63% 0.081mg	3.68% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.82% 0.024mg	5.64% 0.073mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	33% 9.84μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	1.9% 7.6μg	2.8% 11.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	29.5% 4.43mg	2.26% 0.34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.63% 0.75μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Rolls, dinner, whole-wheat	Recommended Dietary Allowance
Calcium	4.65% 46.5mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	19.8% 0.18mg	10% 0.09mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	8% 0.64mg	11.4% 0.91mg	8mg per day for Men 19-50 years
Magnesium	11% 46.6mg	7.6% 32mg	420mg per day for Men 19-50 years
Manganese	16.4% 0.38mg	37.6% 0.86mg	2.3mg per day for Men 19-50 years
Molybdenum	17.4% 7.82μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	12% 83mg	12% 84.2mg	700mg per day for Men 19-50 years
Potassium	3.72% 127mg	3% 102mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	33.8% 18.6μg	55μg per day for Men 19-50 years
Sodium	0.012% 0.17mg	13% 196mg	1500mg per day for Men 19-50 years
Zinc	4.9% 0.54mg	6.87% 0.76mg	11mg per day for Men 19-50 years
Water	0.021% 0.76g	0.34% 12.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Almonds vs Rolls, dinner, whole-wheat:

• Almonds have 3.4 times more Vitamin B2 and 13.1 times more Vitamin E than Rolls, dinner, whole-wheat.
• While Rolls, dinner, whole-wheat contain 2.6 times more Vitamin B1, 2.2 times more Vitamin B3, 2.3 times more Vitamin B5, 3.1 times more Vitamin B6 and 1.5 times more Vitamin B9 than Almonds.
• Both Almonds as well as Rolls, dinner, whole-wheat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 100 kcal.

Comparing minerals per 100 calories for Almonds vs Rolls, dinner, whole-wheat:

• Almonds have 2 times more Copper, 1.5 times more Magnesium and 1.2 times more Potassium than Rolls, dinner, whole-wheat.
• While Rolls, dinner, whole-wheat contain 1.4 times more Iron, 2.3 times more Manganese, 26.2 times more Selenium, 1134.1 times more Sodium and 1.4 times more Zinc than Almonds.
• Both Almonds and Rolls, dinner, whole-wheat have similar amounts of Calcium and Phosphorus per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Almonds have 4.9 times more Fat, 2.1 times more Saturated Fat and 2.8 times more Omega 6 than Rolls, dinner, whole-wheat.
• While Rolls, dinner, whole-wheat contain 87.8 times more Omega 3, 5.2 times more Carbohydrate, 4.2 times more Sugars and 1.3 times more Fiber than Almonds.
• Both Almonds and Rolls, dinner, whole-wheat have similar amounts of Energy and Protein per 100 kcal.
• Both Almonds as well as Rolls, dinner, whole-wheat have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.