Comparing Nutrients in 100 calories Almonds VS Rolls, hamburger or hot dog, wheat/cracked wheat

Weight per 100 calories

• Almonds: 17.3g
• Rolls, hamburger or hot dog, wheat/cracked wheat: 37.2g

Almonds have 2.2 times more energy per 100g than Rolls, hamburger or hot dog, wheat/cracked wheat. It has very high energy density when compared to other foods. Rolls, hamburger or hot dog, wheat/cracked wheat having high energy density.

Which food has more nutrients per 100 calories - Almonds or Rolls, hamburger or hot dog, wheat/cracked wheat?

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Rolls, hamburger or hot dog, wheat/cracked wheat	17%	12%	71%

Macro Nutrients

	Almonds	Rolls, hamburger or hot dog, wheat/cracked wheat	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	8.9% 8.62g	1.4% 1.34g	97g per day for Men 19-50 years
Saturated Fat	2.05% 0.66g	0.87% 0.28g	32g per day for Men 19-50 years
Omega 3	0.032% 0.001g	4.3% 0.069g	1.6g per day for Men 19-50 years
Omega 6	12.5% 2.13g	3.5% 0.6g	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	13.5% 17.6g	130g per day for Men 19-50 years
Sugars	1.04% 0.75g	3.54% 2.57g	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	1.53% 1.1g	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	% 0.86g	g per day for Men 19-50 years
Sucrose	% 0.68g	% 0g	g per day for Men 19-50 years
Fiber	5.7% 2.16g	4.1% 1.56g	38g per day for Men 19-50 years
Protein	6.52% 3.65g	7.76% 4.35g	56g per day for Men 19-50 years

Vitamins

	Almonds	Rolls, hamburger or hot dog, wheat/cracked wheat	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.95% 0.035mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.2mg	8.32% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.9% 0.62mg	11% 1.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.63% 0.081mg	4.9% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.82% 0.024mg	3.63% 0.047mg	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	7.8% 31.2μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	2.94% 0.071μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0.54% 0.48mg	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	0.99% 0.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2.1% 2.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Rolls, hamburger or hot dog, wheat/cracked wheat	Recommended Dietary Allowance
Calcium	4.65% 46.5mg	7.3% 73mg	1000mg per day for Men 19-50 years
Copper	19.8% 0.18mg	6.8% 0.061mg	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	13.6% 1.1mg	8mg per day for Men 19-50 years
Magnesium	11% 46.6mg	4.16% 17.5mg	420mg per day for Men 19-50 years
Manganese	16.4% 0.38mg	20% 0.46mg	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	8.18% 57.2mg	700mg per day for Men 19-50 years
Potassium	3.72% 127mg	1.98% 67.3mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	18% 9.93μg	55μg per day for Men 19-50 years
Sodium	0.012% 0.17mg	11.5% 172mg	1500mg per day for Men 19-50 years
Zinc	4.9% 0.54mg	3.95% 0.43mg	11mg per day for Men 19-50 years
Water	0.021% 0.76g	0.35% 13g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Almonds vs Rolls, hamburger or hot dog, wheat/cracked wheat:

• Almonds have 1.8 times more Vitamin B2 and 29.8 times more Vitamin E than Rolls, hamburger or hot dog, wheat/cracked wheat.
• While Rolls, hamburger or hot dog, wheat/cracked wheat contain more Vitamin A, 5.6 times more Vitamin B1, 2.8 times more Vitamin B3, 3 times more Vitamin B5, 2 times more Vitamin B6, 4.1 times more Vitamin B9, more Vitamin B12 and more Vitamin K than Almonds.
• Both Almonds as well as Rolls, hamburger or hot dog, wheat/cracked wheat have insufficient amounts of Vitamin C and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Almonds vs Rolls, hamburger or hot dog, wheat/cracked wheat:

• Almonds have 2.9 times more Copper, 2.7 times more Magnesium, 1.5 times more Phosphorus, 1.9 times more Potassium and 1.2 times more Zinc than Rolls, hamburger or hot dog, wheat/cracked wheat.
• While Rolls, hamburger or hot dog, wheat/cracked wheat contain 1.6 times more Calcium, 1.7 times more Iron, 14 times more Selenium and 996.6 times more Sodium than Almonds.
• Both Almonds and Rolls, hamburger or hot dog, wheat/cracked wheat have similar amounts of Manganese per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Almonds have 6.4 times more Fat, 2.4 times more Saturated Fat, 3.6 times more Omega 6 and 1.4 times more Fiber than Rolls, hamburger or hot dog, wheat/cracked wheat.
• While Rolls, hamburger or hot dog, wheat/cracked wheat contain 132.7 times more Omega 3, 4.7 times more Carbohydrate, 3.4 times more Sugars and 58.5 times more Fructose than Almonds.
• Both Almonds and Rolls, hamburger or hot dog, wheat/cracked wheat have similar amounts of Energy and Protein per 100 kcal.
• Both Almonds as well as Rolls, hamburger or hot dog, wheat/cracked wheat have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.