Comparing Nutrients in 14 ounces Blanched Almonds VS Rolls, hamburger, whole grain white, calcium-fortified

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Rolls, hamburger, whole grain white, calcium-fortified	15%	12%	73%

Macro Nutrients

	Blanched Almonds	Rolls, hamburger, whole grain white, calcium-fortified	Recommended Dietary Allowance
Energy	80.7% 2342kcal	35% 1012kcal	2900kcal per day for Men 19-50 years
Fat	215% 208g	14.3% 14g	97g per day for Men 19-50 years
Saturated Fat	49% 15.7g	14.4% 4.6g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	33.5% 0.54g	1.6g per day for Men 19-50 years
Omega 6	289% 49g	25.4% 4.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57% 74g	142% 185g	130g per day for Men 19-50 years
Sugars	25.3% 18.4g	51% 37g	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	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	% 0.12g	NA	g per day for Men 19-50 years
Sucrose	% 17.7g	NA	g per day for Men 19-50 years
Fiber	103% 39.3g	24% 9.13g	38g per day for Men 19-50 years
Protein	152% 85g	66% 37g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Rolls, hamburger, whole grain white, calcium-fortified	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63% 0.76mg	173% 2.08mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	217% 2.82mg	96% 1.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87% 14mg	115% 18.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.46mg	31.8% 0.41mg	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	139% 556μg	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	628% 94mg	8.73% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	16.5% 20μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Rolls, hamburger, whole grain white, calcium-fortified	Recommended Dietary Allowance
Calcium	94% 937mg	92% 925mg	1000mg per day for Men 19-50 years
Copper	453% 4.08mg	79% 0.71mg	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	128% 10.3mg	8mg per day for Men 19-50 years
Magnesium	253% 1064mg	36% 151mg	420mg per day for Men 19-50 years
Manganese	317% 7.3mg	160% 3.68mg	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	86.7% 607mg	700mg per day for Men 19-50 years
Potassium	77% 2616mg	22% 754mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	101% 55.6μg	55μg per day for Men 19-50 years
Sodium	5.03% 75.4mg	135% 2032mg	1500mg per day for Men 19-50 years
Zinc	107% 11.8mg	74% 8.14mg	11mg per day for Men 19-50 years
Water	0.48% 18g	4.15% 153g	3700g per day for Men 19-50 years

Nutrient Comparison: Blanched Almonds VS Rolls, hamburger, whole grain white, calcium-fortified per 14 oz

Compare the macro and micronutrient content in 14 oz of Blanched Almonds versus 14 oz of Rolls, hamburger, whole grain white, calcium-fortified to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Blanched Almonds vs Rolls, hamburger, whole grain white, calcium-fortified:

• 14 ounces of Blanched Almonds have 2.3 times more Vitamin B2 and 72 times more Vitamin E than Rolls, hamburger, whole grain white, calcium-fortified.
• While 14 oz of Rolls, hamburger, whole grain white, calcium-fortified contain 2.7 times more Vitamin B1, 1.3 times more Vitamin B3, 2.9 times more Vitamin B9 and more Vitamin K than Blanched Almonds.
• Both Blanched Almonds and Rolls, hamburger, whole grain white, calcium-fortified provide similar amounts of Vitamin B6 per 14 ounces.
• 14 ounces of Blanched Almonds have insufficient amounts of Vitamin K
• Both Blanched Almonds as well as Rolls, hamburger, whole grain white, calcium-fortified have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Blanched Almonds vs Rolls, hamburger, whole grain white, calcium-fortified:

• 14 ounces of Blanched Almonds have 5.7 times more Copper, 1.3 times more Iron, 7.1 times more Magnesium, 2 times more Manganese, 3.1 times more Phosphorus, 3.5 times more Potassium and 1.4 times more Zinc than Rolls, hamburger, whole grain white, calcium-fortified.
• While 14 oz of Rolls, hamburger, whole grain white, calcium-fortified contain 4.4 times more Selenium and 26.9 times more Sodium than Blanched Almonds.
• Both Blanched Almonds and Rolls, hamburger, whole grain white, calcium-fortified contain similar levels of Calcium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Blanched Almonds have 2.3 times more Energy, 15 times more Fat, 3.4 times more Saturated Fat, 11.4 times more Omega 6, 4.3 times more Fiber and 2.3 times more Protein than Rolls, hamburger, whole grain white, calcium-fortified.
• While 14 oz of Rolls, hamburger, whole grain white, calcium-fortified contain 33.8 times more Omega 3, 2.5 times more Carbohydrate and 2 times more Sugars than Blanched Almonds.
• 14 ounces of Blanched Almonds provide inadequate amounts of Omega 3