Comparing Nutrients in 1 kilogram Blanched Almonds VS Andrea's, Gluten Free Soft Dinner Roll

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Andrea's, Gluten Free Soft Dinner Roll	9%	29%	62%

Macro Nutrients

	Blanched Almonds	Andrea's, Gluten Free Soft Dinner Roll	Recommended Dietary Allowance
Energy	203% 5900kcal	88.6% 2570kcal	2900kcal per day for Men 19-50 years
Fat	541% 525g	84.5% 82g	97g per day for Men 19-50 years
Saturated Fat	124% 39.5g	NA	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	NA	1.6g per day for Men 19-50 years
Omega 6	727% 124g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	144% 187g	310% 402g	130g per day for Men 19-50 years
Sugars	64% 46.3g	41% 30g	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	21.4% 15.5g	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	% 0.3g	% 12.5g	g per day for Men 19-50 years
Sucrose	% 44.6g	% 0g	g per day for Men 19-50 years
Fiber	261% 99g	76.3% 29g	38g per day for Men 19-50 years
Protein	382% 214g	101% 56.5g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Andrea's, Gluten Free Soft Dinner Roll	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	159% 1.9mg	208% 2.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	547% 7.1mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	219% 35mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62.8% 3.14mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.5% 1.15mg	108% 1.4mg	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	123% 490μg	77.5% 310μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1583% 238mg	34.7% 5.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Andrea's, Gluten Free Soft Dinner Roll	Recommended Dietary Allowance
Calcium	236% 2360mg	41% 410mg	1000mg per day for Men 19-50 years
Copper	1141% 10.3mg	123% 1.1mg	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	410% 32.8mg	111% 8.9mg	8mg per day for Men 19-50 years
Magnesium	638% 2680mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	798% 18.4mg	292% 6.7mg	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	687% 4810mg	183% 1280mg	700mg per day for Men 19-50 years
Potassium	194% 6590mg	48.5% 1650mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	167% 92μg	55μg per day for Men 19-50 years
Sodium	12.7% 190mg	363% 5440mg	1500mg per day for Men 19-50 years
Zinc	270% 29.7mg	70% 7.7mg	11mg per day for Men 19-50 years
Water	1.2% 45g	12% 446g	3700g per day for Men 19-50 years

Nutrient Comparison: Blanched Almonds VS Andrea's, Gluten Free Soft Dinner Roll per 1 kg

Compare the macro and micronutrient content in 1 kg of Blanched Almonds versus 1 kg of Andrea's, Gluten Free Soft Dinner Roll to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Blanched Almonds vs Andrea's, Gluten Free Soft Dinner Roll:

• 1 kilogram of Blanched Almonds has 1.6 times more Vitamin B9 and 45.7 times more Vitamin E than Andrea's, Gluten Free Soft Dinner Roll.
• While 1 kg of Andrea's, Gluten Free Soft Dinner Roll contains 1.3 times more Vitamin B1 than Blanched Almonds.
• Both Blanched Almonds and Andrea's, Gluten Free Soft Dinner Roll provide similar amounts of Vitamin B6 per one kilogram.

Comparing minerals per 1 kilogram for Blanched Almonds vs Andrea's, Gluten Free Soft Dinner Roll:

• 1 kilogram of Blanched Almonds has 5.8 times more Calcium, 9.3 times more Copper, 3.7 times more Iron, 6.4 times more Magnesium, 2.7 times more Manganese, 3.8 times more Phosphorus, 4 times more Potassium and 3.9 times more Zinc than Andrea's, Gluten Free Soft Dinner Roll.
• While 1 kg of Andrea's, Gluten Free Soft Dinner Roll contains 2.9 times more Selenium and 28.6 times more Sodium than Blanched Almonds.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Blanched Almonds has 2.3 times more Energy, 6.4 times more Fat, 1.6 times more Sugars, 3.4 times more Fiber and 3.8 times more Protein than Andrea's, Gluten Free Soft Dinner Roll.
• While 1 kg of Andrea's, Gluten Free Soft Dinner Roll contains 2.2 times more Carbohydrate and more Fructose than Blanched Almonds.