Comparing Nutrients in 14 ounces Rolls, hamburger or hot dog, whole wheat VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Rolls, hamburger or hot dog, whole wheat	18%	15%	67%
Almonds	14%	72%	14%

Macro Nutrients

	Rolls, hamburger or hot dog, whole wheat	Almonds	Recommended Dietary Allowance
Energy	37% 1068kcal	79.2% 2298kcal	2900kcal per day for Men 19-50 years
Fat	18% 17.4g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	11.4% 3.66g	47% 15g	32g per day for Men 19-50 years
Omega 3	43% 0.69g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	37.4% 6.35g	288% 49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	137% 178g	65.8% 85.5g	130g per day for Men 19-50 years
Sugars	32.4% 23.5g	24% 17.3g	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	13.4% 9.7g	0.6% 0.44g	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	% 8.06g	% 0.67g	g per day for Men 19-50 years
Sucrose	% 0g	% 15.7g	g per day for Men 19-50 years
Fiber	63.7% 24.2g	131% 49.6g	38g per day for Men 19-50 years
Protein	87.7% 49g	150% 84g	56g per day for Men 19-50 years

Vitamins

	Rolls, hamburger or hot dog, whole wheat	Almonds	Recommended Dietary Allowance
Vitamin A	14.6% 131μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	146% 1.75mg	68% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	57% 0.74mg	347% 4.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	112% 18mg	89.7% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	67% 3.35mg	37.4% 1.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	59.2% 0.77mg	42% 0.54mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	754% 226μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	41.7% 167μg	43.7% 175μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	31.4% 0.75μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5.73% 5.16mg	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	11% 1.63mg	678% 102mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15% 18μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, hamburger or hot dog, whole wheat	Almonds	Recommended Dietary Allowance
Calcium	78.6% 786mg	107% 1068mg	1000mg per day for Men 19-50 years
Copper	105% 0.95mg	455% 4.1mg	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	120% 9.6mg	184% 14.7mg	8mg per day for Men 19-50 years
Magnesium	76.5% 321mg	255% 1072mg	420mg per day for Men 19-50 years
Manganese	399% 9.17mg	376% 8.65mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	400% 180μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	123% 861mg	273% 1909mg	700mg per day for Men 19-50 years
Potassium	28.2% 960mg	85.6% 2909mg	3400mg per day for Men 19-50 years
Selenium	237% 131μg	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	126% 1893mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	61.7% 6.8mg	113% 12.4mg	11mg per day for Men 19-50 years
Water	3.85% 143g	0.47% 17.5g	3700g per day for Men 19-50 years

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

• Rolls, hamburger or hot dog, whole wheat have more Vitamin A, 2.2 times more Vitamin B1, 1.2 times more Vitamin B3, 1.8 times more Vitamin B5, 1.4 times more Vitamin B6, more Vitamin B12, more Vitamin C and more Vitamin K than Almonds.
• While Almonds contain 6.1 times more Vitamin B2 and 62.5 times more Vitamin E than Rolls, hamburger or hot dog, whole wheat.
• Both Rolls, hamburger or hot dog, whole wheat and Almonds have similar amounts of Vitamin B9 per 14 oz.
• Both Rolls, hamburger or hot dog, whole wheat as well as Almonds have insufficient amounts of Vitamin D in 14 oz.

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

• Rolls, hamburger or hot dog, whole wheat have 8 times more Selenium and 477 times more Sodium than Almonds.
• While Almonds contain 1.4 times more Calcium, 4.3 times more Copper, 1.5 times more Iron, 3.3 times more Magnesium, 2.2 times more Phosphorus, 3 times more Potassium and 1.8 times more Zinc than Rolls, hamburger or hot dog, whole wheat.
• Both Rolls, hamburger or hot dog, whole wheat and Almonds have similar amounts of Manganese per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Rolls, hamburger or hot dog, whole wheat have 57.7 times more Omega 3, 2.1 times more Carbohydrate, 1.4 times more Sugars and 22.2 times more Fructose than Almonds.
• While Almonds contain 2.2 times more Energy, 11.4 times more Fat, 4.1 times more Saturated Fat, 7.7 times more Omega 6, 2 times more Fiber and 1.7 times more Protein than Rolls, hamburger or hot dog, whole wheat.
• Both Rolls, hamburger or hot dog, whole wheat as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.