Comparing Nutrients in 14 ounces Almonds VS Schar, Gluten-Free, Classic White Rolls

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Schar, Gluten-Free, Classic White Rolls	6%	10%	84%

Macro Nutrients

	Almonds	Schar, Gluten-Free, Classic White Rolls	Recommended Dietary Allowance
Energy	79.2% 2298kcal	32.7% 949kcal	2900kcal per day for Men 19-50 years
Fat	204% 198g	11% 10.5g	97g per day for Men 19-50 years
Saturated Fat	47% 15g	2.67% 0.85g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	4.96% 0.079g	1.6g per day for Men 19-50 years
Omega 6	288% 49g	14.3% 2.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	65.8% 85.5g	154% 200g	130g per day for Men 19-50 years
Sugars	24% 17.3g	37.6% 27.3g	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	0.6% 0.44g	11.3% 8.18g	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	% 0.67g	% 8.26g	g per day for Men 19-50 years
Sucrose	% 15.7g	% 0g	g per day for Men 19-50 years
Fiber	131% 49.6g	53.3% 20.2g	38g per day for Men 19-50 years
Protein	150% 84g	23.7% 13.3g	56g per day for Men 19-50 years

Vitamins

	Almonds	Schar, Gluten-Free, Classic White Rolls	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68% 0.81mg	203% 2.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	347% 4.5mg	147% 1.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89.7% 14.4mg	96% 15.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.4% 1.87mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	11.3% 0.15mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	754% 226μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	43.7% 175μg	7.94% 31.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	678% 102mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Schar, Gluten-Free, Classic White Rolls	Recommended Dietary Allowance
Calcium	107% 1068mg	71.4% 714mg	1000mg per day for Men 19-50 years
Copper	455% 4.1mg	42.3% 0.38mg	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	184% 14.7mg	177% 14mg	8mg per day for Men 19-50 years
Magnesium	255% 1072mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	376% 8.65mg	35.7% 0.82mg	2.3mg per day for Men 19-50 years
Molybdenum	400% 180μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	273% 1909mg	28.3% 198mg	700mg per day for Men 19-50 years
Potassium	85.6% 2909mg	8.87% 302mg	3400mg per day for Men 19-50 years
Selenium	29.6% 16.3μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	157% 2354mg	1500mg per day for Men 19-50 years
Zinc	113% 12.4mg	20.2% 2.22mg	11mg per day for Men 19-50 years
Water	0.47% 17.5g	4.5% 167g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Almonds vs Schar, Gluten-Free, Classic White Rolls:

• Almonds have 2.4 times more Vitamin B2, 3.7 times more Vitamin B6 and 5.5 times more Vitamin B9 than Schar, Gluten-Free, Classic White Rolls.
• While Schar, Gluten-Free, Classic White Rolls contain 3 times more Vitamin B1 than Almonds.
• Both Almonds and Schar, Gluten-Free, Classic White Rolls have similar amounts of Vitamin B3 per 14 oz.

Comparing minerals per 14 ounces for Almonds vs Schar, Gluten-Free, Classic White Rolls:

• Almonds have 1.5 times more Calcium, 10.7 times more Copper, 20.8 times more Magnesium, 10.5 times more Manganese, 9.6 times more Phosphorus, 9.6 times more Potassium, 10.3 times more Selenium and 5.6 times more Zinc than Schar, Gluten-Free, Classic White Rolls.
• While Schar, Gluten-Free, Classic White Rolls contain 593 times more Sodium and 9.5 times more Water than Almonds.
• Both Almonds and Schar, Gluten-Free, Classic White Rolls have similar amounts of Iron per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Almonds have 2.4 times more Energy, 18.8 times more Fat, 17.7 times more Saturated Fat, 20.2 times more Omega 6, 2.5 times more Fiber and 6.3 times more Protein than Schar, Gluten-Free, Classic White Rolls.
• While Schar, Gluten-Free, Classic White Rolls contain 6.7 times more Omega 3, 2.3 times more Carbohydrate, 1.6 times more Sugars and 18.7 times more Fructose than Almonds.
• Both Almonds as well as Schar, Gluten-Free, Classic White Rolls have insufficient amounts of Glucose and Sucrose in 14 oz.