Comparing Nutrients in 14 ounces Blanched Almonds VS Rolls, hamburger or hot dog, wheat/cracked wheat

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Rolls, hamburger or hot dog, wheat/cracked wheat	17%	12%	71%

Macro Nutrients

	Blanched Almonds	Rolls, hamburger or hot dog, wheat/cracked wheat	Recommended Dietary Allowance
Energy	80.7% 2342kcal	37% 1068kcal	2900kcal per day for Men 19-50 years
Fat	215% 208g	14.8% 14.3g	97g per day for Men 19-50 years
Saturated Fat	49% 15.7g	9.25% 2.96g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	46% 0.73g	1.6g per day for Men 19-50 years
Omega 6	289% 49g	37.6% 6.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57% 74g	144% 188g	130g per day for Men 19-50 years
Sugars	25.3% 18.4g	37.8% 27.4g	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% 0g	16.4% 12g	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	% 0.12g	% 9.13g	g per day for Men 19-50 years
Sucrose	% 17.7g	% 0g	g per day for Men 19-50 years
Fiber	103% 39.3g	44% 16.7g	38g per day for Men 19-50 years
Protein	152% 85g	83% 46.4g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Rolls, hamburger or hot dog, wheat/cracked wheat	Recommended Dietary Allowance
Vitamin A	0% 0μg	12% 107μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63% 0.76mg	176% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	217% 2.82mg	89% 1.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87% 14mg	119% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	52.2% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.46mg	38.8% 0.5mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	48.6% 194μg	83.3% 333μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	31.4% 0.75μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	5.73% 5.16mg	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	628% 94mg	10.6% 1.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Rolls, hamburger or hot dog, wheat/cracked wheat	Recommended Dietary Allowance
Calcium	94% 937mg	77.8% 778mg	1000mg per day for Men 19-50 years
Copper	453% 4.08mg	72.8% 0.65mg	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	163% 13mg	145% 11.6mg	8mg per day for Men 19-50 years
Magnesium	253% 1064mg	44.4% 187mg	420mg per day for Men 19-50 years
Manganese	317% 7.3mg	213% 4.9mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	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	87.3% 611mg	700mg per day for Men 19-50 years
Potassium	77% 2616mg	21% 718mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	193% 106μg	55μg per day for Men 19-50 years
Sodium	5.03% 75.4mg	123% 1838mg	1500mg per day for Men 19-50 years
Zinc	107% 11.8mg	42.2% 4.64mg	11mg per day for Men 19-50 years
Water	0.48% 18g	3.78% 140g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Blanched Almonds vs Rolls, hamburger or hot dog, wheat/cracked wheat:

• Blanched Almonds have 2.4 times more Vitamin B2 and 59.4 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, 2.8 times more Vitamin B1, 1.4 times more Vitamin B3, 2.1 times more Vitamin B5, 1.7 times more Vitamin B9, more Vitamin B12, more Vitamin C and more Vitamin K than Blanched Almonds.
• Both Blanched Almonds and Rolls, hamburger or hot dog, wheat/cracked wheat have similar amounts of Vitamin B6 per 14 oz.
• Both Blanched Almonds as well as Rolls, hamburger or hot dog, wheat/cracked wheat have insufficient amounts of Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Blanched Almonds vs Rolls, hamburger or hot dog, wheat/cracked wheat:

• Blanched Almonds have 1.2 times more Calcium, 6.2 times more Copper, 5.7 times more Magnesium, 1.5 times more Manganese, 3.1 times more Phosphorus, 3.6 times more Potassium and 2.5 times more Zinc than Rolls, hamburger or hot dog, wheat/cracked wheat.
• While Rolls, hamburger or hot dog, wheat/cracked wheat contain 8.3 times more Selenium and 24.4 times more Sodium than Blanched Almonds.
• Both Blanched Almonds and Rolls, hamburger or hot dog, wheat/cracked wheat have similar amounts of Iron per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Blanched Almonds have 2.2 times more Energy, 14.5 times more Fat, 5.3 times more Saturated Fat, 7.7 times more Omega 6, 2.4 times more Fiber and 1.8 times more Protein than Rolls, hamburger or hot dog, wheat/cracked wheat.
• While Rolls, hamburger or hot dog, wheat/cracked wheat contain 46.3 times more Omega 3, 2.5 times more Carbohydrate, 1.5 times more Sugars and more Fructose than Blanched Almonds.
• Both Blanched Almonds as well as Rolls, hamburger or hot dog, wheat/cracked wheat have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.