Comparing Nutrients in 1 kilogram Roasted Almonds VS Rolls, hamburger or hot dog, whole wheat

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Rolls, hamburger or hot dog, whole wheat	18%	15%	67%

Macro Nutrients

	Roasted Almonds	Rolls, hamburger or hot dog, whole wheat	Recommended Dietary Allowance
Energy	206% 5980kcal	93% 2690kcal	2900kcal per day for Men 19-50 years
Fat	542% 525g	45% 43.8g	97g per day for Men 19-50 years
Saturated Fat	128% 41g	28.8% 9.2g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	108% 1.73g	1.6g per day for Men 19-50 years
Omega 6	761% 129g	94% 16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	162% 210g	346% 449g	130g per day for Men 19-50 years
Sugars	67% 48.6g	81.7% 59.2g	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	0.14% 0.1g	33.7% 24.4g	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	% 0.1g	% 20.3g	g per day for Men 19-50 years
Sucrose	% 47.5g	% 0g	g per day for Men 19-50 years
Fiber	287% 109g	161% 61g	38g per day for Men 19-50 years
Protein	374% 210g	221% 124g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Rolls, hamburger or hot dog, whole wheat	Recommended Dietary Allowance
Vitamin A	0% 0μg	36.7% 330μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64% 0.77mg	368% 4.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	921% 12mg	144% 1.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	227% 36.4mg	283% 45.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.2% 3.2mg	169% 8.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.36mg	149% 1.94mg	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	138% 550μg	105% 420μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	79% 1.9μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	14.4% 13mg	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	1593% 239mg	27.3% 4.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	37.5% 45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Rolls, hamburger or hot dog, whole wheat	Recommended Dietary Allowance
Calcium	268% 2680mg	198% 1980mg	1000mg per day for Men 19-50 years
Copper	1221% 11mg	266% 2.4mg	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	466% 37.3mg	303% 24mg	8mg per day for Men 19-50 years
Magnesium	664% 2790mg	193% 810mg	420mg per day for Men 19-50 years
Manganese	970% 22.3mg	1004% 23mg	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	673% 4710mg	310% 2170mg	700mg per day for Men 19-50 years
Potassium	210% 7130mg	71% 2420mg	3400mg per day for Men 19-50 years
Selenium	36.4% 20μg	598% 329μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	318% 4770mg	1500mg per day for Men 19-50 years
Zinc	301% 33mg	155% 17mg	11mg per day for Men 19-50 years
Water	0.65% 24g	9.7% 359g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Rolls, hamburger or hot dog, whole wheat per 1 kg

Compare the macro and micronutrient content in 1 kg of Roasted Almonds versus 1 kg of Rolls, hamburger or hot dog, whole wheat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Roasted Almonds vs Rolls, hamburger or hot dog, whole wheat:

• 1 kilogram of Roasted Almonds has 6.4 times more Vitamin B2, 1.3 times more Vitamin B9 and 58.3 times more Vitamin E than Rolls, hamburger or hot dog, whole wheat.
• While 1 kg of Rolls, hamburger or hot dog, whole wheat contains more Vitamin A, 5.7 times more Vitamin B1, 2.6 times more Vitamin B5, 1.4 times more Vitamin B6, more Vitamin B12 and more Vitamin K than Dry Roasted Almonds.
• Both Roasted Almonds and Rolls, hamburger or hot dog, whole wheat provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin K
• Both Dry Roasted Almonds as well as Rolls, hamburger or hot dog, whole wheat have insufficient amounts of Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Roasted Almonds vs Rolls, hamburger or hot dog, whole wheat:

• 1 kilogram of Roasted Almonds has 1.4 times more Calcium, 4.6 times more Copper, 1.5 times more Iron, 3.4 times more Magnesium, 2.2 times more Phosphorus, 2.9 times more Potassium and 1.9 times more Zinc than Rolls, hamburger or hot dog, whole wheat.
• While 1 kg of Rolls, hamburger or hot dog, whole wheat contains 16.5 times more Selenium and 159 times more Sodium than Dry Roasted Almonds.
• Both Roasted Almonds and Rolls, hamburger or hot dog, whole wheat contain similar levels of Manganese per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Roasted Almonds has 2.2 times more Energy, 12 times more Fat, 4.4 times more Saturated Fat, 8.1 times more Omega 6, 1.8 times more Fiber and 1.7 times more Protein than Rolls, hamburger or hot dog, whole wheat.
• While 1 kg of Rolls, hamburger or hot dog, whole wheat contains 17.3 times more Omega 3, 2.1 times more Carbohydrate and 244 times more Fructose than Dry Roasted Almonds.
• Both Roasted Almonds and Rolls, hamburger or hot dog, whole wheat offer comparable quantities of Sugars per one kilogram.
• 1 kilogram of Roasted Almonds provide inadequate amounts of Omega 3