Comparing Nutrients in 14 ounces Oil Roasted Almonds VS Rolls, hard (includes kaiser)

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Rolls, hard (includes kaiser)	14%	13%	73%

Macro Nutrients

	Oil Roasted Almonds	Rolls, hard (includes kaiser)	Recommended Dietary Allowance
Energy	83% 2409kcal	40% 1163kcal	2900kcal per day for Men 19-50 years
Fat	226% 219g	17.6% 17g	97g per day for Men 19-50 years
Saturated Fat	52% 16.7g	7.5% 2.4g	32g per day for Men 19-50 years
Omega 3	0% 0g	24% 0.38g	1.6g per day for Men 19-50 years
Omega 6	316% 53.7g	38% 6.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54% 70g	161% 209g	130g per day for Men 19-50 years
Sugars	25% 18g	9.7% 7.03g	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	% 0.16g	NA	g per day for Men 19-50 years
Sucrose	% 17.4g	NA	g per day for Men 19-50 years
Fiber	110% 41.7g	24% 9.13g	38g per day for Men 19-50 years
Protein	150% 84.3g	70% 39.3g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Rolls, hard (includes kaiser)	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.4% 0.37mg	158% 1.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	238% 3.1mg	103% 1.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	91% 14.5mg	105% 17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.91mg	32.5% 1.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36% 0.47mg	10.7% 0.14mg	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	26.8% 107μg	94% 377μg	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	687% 103mg	11% 1.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2% 2.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Almonds	Rolls, hard (includes kaiser)	Recommended Dietary Allowance
Calcium	115% 1155mg	37.7% 377mg	1000mg per day for Men 19-50 years
Copper	421% 3.8mg	72% 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	183% 14.6mg	163% 13mg	8mg per day for Men 19-50 years
Magnesium	259% 1087mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	425% 9.76mg	79.4% 1.83mg	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	264% 1850mg	56.7% 397mg	700mg per day for Men 19-50 years
Potassium	81.6% 2774mg	12.6% 429mg	3400mg per day for Men 19-50 years
Selenium	29.6% 16.3μg	282% 155μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	144% 2159mg	1500mg per day for Men 19-50 years
Zinc	111% 12mg	34% 3.73mg	11mg per day for Men 19-50 years
Water	0.3% 11g	3.33% 123g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Oil Roasted Almonds vs Rolls, hard (includes kaiser):

• Oil Roasted Almonds have 2.3 times more Vitamin B2, 3.4 times more Vitamin B6 and 61.8 times more Vitamin E than Rolls, hard (includes kaiser).
• While Rolls, hard (includes kaiser) contain 5.2 times more Vitamin B1, 1.8 times more Vitamin B5 and 3.5 times more Vitamin B9 than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Rolls, hard (includes kaiser) have similar amounts of Vitamin B3 per 14 oz.
• Both Oil Roasted Almonds as well as Rolls, hard (includes kaiser) have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 14 oz.

Comparing minerals per 14 ounces for Oil Roasted Almonds vs Rolls, hard (includes kaiser):

• Oil Roasted Almonds have 3.1 times more Calcium, 5.9 times more Copper, 10.1 times more Magnesium, 5.3 times more Manganese, 4.7 times more Phosphorus, 6.5 times more Potassium and 3.3 times more Zinc than Rolls, hard (includes kaiser).
• While Rolls, hard (includes kaiser) contain 9.5 times more Selenium and 544 times more Sodium than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Rolls, hard (includes kaiser) have similar amounts of Iron per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Oil Roasted Almonds have 2.1 times more Energy, 12.8 times more Fat, 6.9 times more Saturated Fat, 8.3 times more Omega 6, 2.6 times more Sugars, 4.6 times more Fiber and 2.1 times more Protein than Rolls, hard (includes kaiser).
• While Rolls, hard (includes kaiser) contain more Omega 3 and 3 times more Carbohydrate than Oil Roasted Almonds.
• Both Oil Roasted Almonds as well as Rolls, hard (includes kaiser) have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.