Comparing Nutrients in 14 ounces Roasted Almonds VS Rolls, pumpernickel

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Rolls, pumpernickel	16%	9%	75%

Macro Nutrients

	Roasted Almonds	Rolls, pumpernickel	Recommended Dietary Allowance
Energy	82% 2373kcal	37.8% 1095kcal	2900kcal per day for Men 19-50 years
Fat	215% 209g	11.5% 11g	97g per day for Men 19-50 years
Saturated Fat	50.8% 16.2g	6.14% 1.96g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	28% 0.45g	1.6g per day for Men 19-50 years
Omega 6	302% 51.4g	25% 4.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	64% 83.4g	158% 206g	130g per day for Men 19-50 years
Sugars	26.6% 19.3g	2.2% 1.6g	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	0.055% 0.04g	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	% 0.04g	NA	g per day for Men 19-50 years
Sucrose	% 19g	NA	g per day for Men 19-50 years
Fiber	114% 43.3g	56.4% 21.4g	38g per day for Men 19-50 years
Protein	149% 83g	76.5% 43g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Rolls, pumpernickel	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.5% 0.31mg	126% 1.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	365% 4.75mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	90% 14.4mg	73.7% 11.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.5% 1.27mg	49% 2.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.5% 0.54mg	30.5% 0.4mg	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	54.6% 218μg	85.3% 341μg	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	632% 95mg	16.7% 2.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	4.96% 5.95μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Rolls, pumpernickel	Recommended Dietary Allowance
Calcium	106% 1064mg	26.6% 266mg	1000mg per day for Men 19-50 years
Copper	485% 4.36mg	127% 1.14mg	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	185% 15mg	138% 11mg	8mg per day for Men 19-50 years
Magnesium	264% 1107mg	51% 214mg	420mg per day for Men 19-50 years
Manganese	385% 8.86mg	329% 7.58mg	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	267% 1869mg	97% 679mg	700mg per day for Men 19-50 years
Potassium	83.2% 2830mg	24.3% 826mg	3400mg per day for Men 19-50 years
Selenium	14.4% 7.94μg	201% 110μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	130% 1953mg	1500mg per day for Men 19-50 years
Zinc	119% 13mg	53.4% 5.87mg	11mg per day for Men 19-50 years
Water	0.26% 9.57g	3.43% 127g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Rolls, pumpernickel per 14 oz

Compare the macro and micronutrient content in 14 oz of Roasted Almonds versus 14 oz of Rolls, pumpernickel to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Roasted Almonds vs Rolls, pumpernickel:

• 14 ounces of Roasted Almonds have 4 times more Vitamin B2, 1.2 times more Vitamin B3, 1.4 times more Vitamin B6 and 37.9 times more Vitamin E than Rolls, pumpernickel.
• While 14 oz of Rolls, pumpernickel contain 4.9 times more Vitamin B1, 1.9 times more Vitamin B5 and 1.6 times more Vitamin B9 than Dry Roasted Almonds.
• Both Dry Roasted Almonds as well as Rolls, pumpernickel have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Roasted Almonds vs Rolls, pumpernickel:

• 14 ounces of Roasted Almonds have 4 times more Calcium, 3.8 times more Copper, 1.3 times more Iron, 5.2 times more Magnesium, 2.8 times more Phosphorus, 3.4 times more Potassium and 2.2 times more Zinc than Rolls, pumpernickel.
• While 14 oz of Rolls, pumpernickel contain 13.9 times more Selenium and 164 times more Sodium than Dry Roasted Almonds.
• Both Roasted Almonds and Rolls, pumpernickel contain similar levels of Manganese per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Roasted Almonds have 2.2 times more Energy, 18.8 times more Fat, 8.3 times more Saturated Fat, 12.1 times more Omega 6, 12.2 times more Sugars, 2 times more Fiber and 1.9 times more Protein than Rolls, pumpernickel.
• While 14 oz of Rolls, pumpernickel contain 11.3 times more Omega 3 and 2.5 times more Carbohydrate than Dry Roasted Almonds.
• 14 ounces of Roasted Almonds provide inadequate amounts of Omega 3