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

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Rolls, hamburger, whole grain white, calcium-fortified	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	173% 2.08mg	63% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	96% 1.25mg	217% 2.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	115% 18.5mg	87% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.8% 0.41mg	35% 0.46mg	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	139% 556μg	48.6% 194μg	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	8.73% 1.3mg	628% 94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.5% 20μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, hamburger, whole grain white, calcium-fortified	Blanched Almonds	Recommended Dietary Allowance
Calcium	92% 925mg	94% 937mg	1000mg per day for Men 19-50 years
Copper	79% 0.71mg	453% 4.08mg	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	128% 10.3mg	163% 13mg	8mg per day for Men 19-50 years
Magnesium	36% 151mg	253% 1064mg	420mg per day for Men 19-50 years
Manganese	160% 3.68mg	317% 7.3mg	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	86.7% 607mg	273% 1909mg	700mg per day for Men 19-50 years
Potassium	22% 754mg	77% 2616mg	3400mg per day for Men 19-50 years
Selenium	101% 55.6μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	135% 2032mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	74% 8.14mg	107% 11.8mg	11mg per day for Men 19-50 years
Water	4.15% 153g	0.48% 18g	3700g per day for Men 19-50 years

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

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

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

• Rolls, hamburger, whole grain white, calcium-fortified have 4.4 times more Selenium, 26.9 times more Sodium and 8.6 times more Water than Blanched Almonds.
• While Blanched Almonds contain 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.
• Both Rolls, hamburger, whole grain white, calcium-fortified and Blanched Almonds have similar amounts of Calcium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Rolls, hamburger, whole grain white, calcium-fortified have 33.8 times more Omega 3, 2.5 times more Carbohydrate and 2 times more Sugars than Blanched Almonds.
• While Blanched Almonds contain 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.
• Both Rolls, hamburger, whole grain white, calcium-fortified as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.