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

Macros Ratio

	Protein	Fat	Carbs
Rolls, hard (includes kaiser)	14%	13%	73%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Rolls, hard (includes kaiser)	Blanched Almonds	Recommended Dietary Allowance
Energy	40% 1163kcal	80.7% 2342kcal	2900kcal per day for Men 19-50 years
Fat	17.6% 17g	215% 208g	97g per day for Men 19-50 years
Saturated Fat	7.5% 2.4g	49% 15.7g	32g per day for Men 19-50 years
Omega 3	24% 0.38g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	38% 6.43g	289% 49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	161% 209g	57% 74g	130g per day for Men 19-50 years
Sugars	9.7% 7.03g	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	70% 39.3g	152% 85g	56g per day for Men 19-50 years

Vitamins

	Rolls, hard (includes kaiser)	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	158% 1.9mg	63% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	103% 1.33mg	217% 2.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	105% 17mg	87% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.5% 1.63mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.7% 0.14mg	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	94% 377μg	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	11% 1.67mg	628% 94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2% 2.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, hard (includes kaiser)	Blanched Almonds	Recommended Dietary Allowance
Calcium	37.7% 377mg	94% 937mg	1000mg per day for Men 19-50 years
Copper	72% 0.65mg	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	163% 13mg	163% 13mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	253% 1064mg	420mg per day for Men 19-50 years
Manganese	79.4% 1.83mg	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	56.7% 397mg	273% 1909mg	700mg per day for Men 19-50 years
Potassium	12.6% 429mg	77% 2616mg	3400mg per day for Men 19-50 years
Selenium	282% 155μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	144% 2159mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	34% 3.73mg	107% 11.8mg	11mg per day for Men 19-50 years
Water	3.33% 123g	0.48% 18g	3700g per day for Men 19-50 years

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

• Rolls, hard (includes kaiser) have 2.5 times more Vitamin B1, 1.2 times more Vitamin B3, 1.3 times more Vitamin B5 and 1.9 times more Vitamin B9 than Blanched Almonds.
• While Blanched Almonds contain 2.1 times more Vitamin B2, 3.3 times more Vitamin B6 and 56.5 times more Vitamin E than Rolls, hard (includes kaiser).
• Both Rolls, hard (includes kaiser) as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 14 oz.

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

• Rolls, hard (includes kaiser) have 12.2 times more Selenium and 28.6 times more Sodium than Blanched Almonds.
• While Blanched Almonds contain 2.5 times more Calcium, 6.3 times more Copper, 9.9 times more Magnesium, 4 times more Manganese, 4.8 times more Phosphorus, 6.1 times more Potassium and 3.2 times more Zinc than Rolls, hard (includes kaiser).
• Both Rolls, hard (includes kaiser) and Blanched Almonds have similar amounts of Iron per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Rolls, hard (includes kaiser) have 24.3 times more Omega 3 and 2.8 times more Carbohydrate than Blanched Almonds.
• While Blanched Almonds contain 2 times more Energy, 12.2 times more Fat, 6.5 times more Saturated Fat, 7.6 times more Omega 6, 2.6 times more Sugars, 4.3 times more Fiber and 2.2 times more Protein than Rolls, hard (includes kaiser).
• Both Rolls, hard (includes kaiser) as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.