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

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Schar, Gluten-Free, Classic White Rolls	6%	10%	84%

Macro Nutrients

	Blanched Almonds	Schar, Gluten-Free, Classic White Rolls	Recommended Dietary Allowance
Energy	80.7% 2342kcal	32.7% 949kcal	2900kcal per day for Men 19-50 years
Fat	215% 208g	11% 10.5g	97g per day for Men 19-50 years
Saturated Fat	49% 15.7g	2.67% 0.85g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	4.96% 0.079g	1.6g per day for Men 19-50 years
Omega 6	289% 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	57% 74g	154% 200g	130g per day for Men 19-50 years
Sugars	25.3% 18.4g	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% 0g	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	% 0.12g	% 8.26g	g per day for Men 19-50 years
Sucrose	% 17.7g	% 0g	g per day for Men 19-50 years
Fiber	103% 39.3g	53.3% 20.2g	38g per day for Men 19-50 years
Protein	152% 85g	23.7% 13.3g	56g per day for Men 19-50 years

Vitamins

	Blanched 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	63% 0.76mg	203% 2.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	217% 2.82mg	147% 1.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87% 14mg	96% 15.4mg	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	11.3% 0.15mg	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	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	628% 94mg	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

	Blanched Almonds	Schar, Gluten-Free, Classic White Rolls	Recommended Dietary Allowance
Calcium	94% 937mg	71.4% 714mg	1000mg per day for Men 19-50 years
Copper	453% 4.08mg	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	163% 13mg	177% 14mg	8mg per day for Men 19-50 years
Magnesium	253% 1064mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	317% 7.3mg	35.7% 0.82mg	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	28.3% 198mg	700mg per day for Men 19-50 years
Potassium	77% 2616mg	8.87% 302mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	5.03% 75.4mg	157% 2354mg	1500mg per day for Men 19-50 years
Zinc	107% 11.8mg	20.2% 2.22mg	11mg per day for Men 19-50 years
Water	0.48% 18g	4.5% 167g	3700g per day for Men 19-50 years

Nutrient Comparison: Blanched Almonds VS Schar, Gluten-Free, Classic White Rolls per 14 oz

Compare the macro and micronutrient content in 14 oz of Blanched Almonds versus 14 oz of Schar, Gluten-Free, Classic White Rolls to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Blanched Almonds have 1.5 times more Vitamin B2, 3.1 times more Vitamin B6 and 6.1 times more Vitamin B9 than Schar, Gluten-Free, Classic White Rolls.
• While 14 oz of Schar, Gluten-Free, Classic White Rolls contain 3.2 times more Vitamin B1 than Blanched Almonds.
• Both Blanched Almonds and Schar, Gluten-Free, Classic White Rolls provide similar amounts of Vitamin B3 per 14 ounces.

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

• 14 ounces of Blanched Almonds have 1.3 times more Calcium, 10.7 times more Copper, 20.6 times more Magnesium, 8.9 times more Manganese, 9.6 times more Phosphorus, 8.7 times more Potassium, 8 times more Selenium and 5.3 times more Zinc than Schar, Gluten-Free, Classic White Rolls.
• While 14 oz of Schar, Gluten-Free, Classic White Rolls contain 31.2 times more Sodium than Blanched Almonds.
• Both Blanched Almonds and Schar, Gluten-Free, Classic White Rolls contain similar levels of Iron per 14 ounces.
• 14 ounces of Schar, Gluten-Free, Classic White Rolls lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Blanched Almonds have 2.5 times more Energy, 19.8 times more Fat, 18.4 times more Saturated Fat, 20.2 times more Omega 6, 1.9 times more Fiber and 6.4 times more Protein than Schar, Gluten-Free, Classic White Rolls.
• While 14 oz of Schar, Gluten-Free, Classic White Rolls contain 2.7 times more Carbohydrate, 1.5 times more Sugars and more Fructose than Blanched Almonds.
• Both Blanched Almonds as well as Schar, Gluten-Free, Classic White Rolls provide inadequate amounts of Omega 3 in 14 ounces.