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

Macros Ratio

	Protein	Fat	Carbs
Rolls, hard (includes kaiser)	14%	13%	73%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Rolls, hard (includes kaiser)	Roasted Almonds	Recommended Dietary Allowance
Energy	40% 1163kcal	82% 2373kcal	2900kcal per day for Men 19-50 years
Fat	17.6% 17g	215% 209g	97g per day for Men 19-50 years
Saturated Fat	7.5% 2.4g	50.8% 16.2g	32g per day for Men 19-50 years
Omega 3	24% 0.38g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	38% 6.43g	302% 51.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	161% 209g	64% 83.4g	130g per day for Men 19-50 years
Sugars	9.7% 7.03g	26.6% 19.3g	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	NA	0.055% 0.04g	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	% 0.04g	g per day for Men 19-50 years
Sucrose	NA	% 19g	g per day for Men 19-50 years
Fiber	24% 9.13g	114% 43.3g	38g per day for Men 19-50 years
Protein	70% 39.3g	149% 83g	56g per day for Men 19-50 years

Vitamins

	Rolls, hard (includes kaiser)	Roasted 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	25.5% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	103% 1.33mg	365% 4.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	105% 17mg	90% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.5% 1.63mg	25.5% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.7% 0.14mg	41.5% 0.54mg	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	54.6% 218μg	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	632% 95mg	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)	Roasted Almonds	Recommended Dietary Allowance
Calcium	37.7% 377mg	106% 1064mg	1000mg per day for Men 19-50 years
Copper	72% 0.65mg	485% 4.36mg	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	185% 15mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	264% 1107mg	420mg per day for Men 19-50 years
Manganese	79.4% 1.83mg	385% 8.86mg	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	267% 1869mg	700mg per day for Men 19-50 years
Potassium	12.6% 429mg	83.2% 2830mg	3400mg per day for Men 19-50 years
Selenium	282% 155μg	14.4% 7.94μg	55μg per day for Men 19-50 years
Sodium	144% 2159mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	34% 3.73mg	119% 13mg	11mg per day for Men 19-50 years
Water	3.33% 123g	0.26% 9.57g	3700g per day for Men 19-50 years

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

• Rolls, hard (includes kaiser) have 6.2 times more Vitamin B1, 1.3 times more Vitamin B5 and 1.7 times more Vitamin B9 than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 3.6 times more Vitamin B2, 3.9 times more Vitamin B6 and 56.9 times more Vitamin E than Rolls, hard (includes kaiser).
• Both Rolls, hard (includes kaiser) and Dry Roasted Almonds have similar amounts of Vitamin B3 per 14 oz.
• Both Rolls, hard (includes kaiser) as well as Dry Roasted 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 Roasted Almonds:

• Rolls, hard (includes kaiser) have 19.6 times more Selenium and 181.3 times more Sodium than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 2.8 times more Calcium, 6.7 times more Copper, 10.3 times more Magnesium, 4.9 times more Manganese, 4.7 times more Phosphorus, 6.6 times more Potassium and 3.5 times more Zinc than Rolls, hard (includes kaiser).
• Both Rolls, hard (includes kaiser) and Dry Roasted Almonds have similar amounts of Iron per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Rolls, hard (includes kaiser) have 9.7 times more Omega 3 and 2.5 times more Carbohydrate than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 2 times more Energy, 12.2 times more Fat, 6.8 times more Saturated Fat, 8 times more Omega 6, 2.7 times more Sugars, 4.7 times more Fiber and 2.1 times more Protein than Rolls, hard (includes kaiser).
• Both Rolls, hard (includes kaiser) as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.