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

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Rolls, hamburger or hot dog, whole wheat	18%	15%	67%

Macro Nutrients

	Oil Roasted Almonds	Rolls, hamburger or hot dog, whole wheat	Recommended Dietary Allowance
Energy	209% 6070kcal	93% 2690kcal	2900kcal per day for Men 19-50 years
Fat	569% 552g	45% 43.8g	97g per day for Men 19-50 years
Saturated Fat	132% 42g	28.8% 9.2g	32g per day for Men 19-50 years
Omega 3	0% 0g	108% 1.73g	1.6g per day for Men 19-50 years
Omega 6	795% 135g	94% 16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	136% 177g	346% 449g	130g per day for Men 19-50 years
Sugars	62.8% 45.5g	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% 0g	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	% 0.4g	% 20.3g	g per day for Men 19-50 years
Sucrose	% 43.8g	% 0g	g per day for Men 19-50 years
Fiber	276% 105g	161% 61g	38g per day for Men 19-50 years
Protein	379% 212g	221% 124g	56g per day for Men 19-50 years

Vitamins

	Oil 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	76.7% 0.92mg	368% 4.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	601% 7.8mg	144% 1.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	229% 36.7mg	283% 45.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46% 2.3mg	169% 8.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	91% 1.18mg	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	67.5% 270μg	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	1731% 260mg	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

	Oil Roasted Almonds	Rolls, hamburger or hot dog, whole wheat	Recommended Dietary Allowance
Calcium	291% 2910mg	198% 1980mg	1000mg per day for Men 19-50 years
Copper	1061% 9.55mg	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	460% 36.8mg	303% 24mg	8mg per day for Men 19-50 years
Magnesium	652% 2740mg	193% 810mg	420mg per day for Men 19-50 years
Manganese	1070% 24.6mg	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	666% 4660mg	310% 2170mg	700mg per day for Men 19-50 years
Potassium	206% 6990mg	71% 2420mg	3400mg per day for Men 19-50 years
Selenium	74.5% 41μg	598% 329μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	318% 4770mg	1500mg per day for Men 19-50 years
Zinc	279% 30.7mg	155% 17mg	11mg per day for Men 19-50 years
Water	0.76% 28g	9.7% 359g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Oil 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 Oil Roasted Almonds vs Rolls, hamburger or hot dog, whole wheat:

• 1 kilogram of Oil Roasted Almonds has 4.2 times more Vitamin B2 and 63.3 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, 4.8 times more Vitamin B1, 3.7 times more Vitamin B5, 1.6 times more Vitamin B6, 1.6 times more Vitamin B9, more Vitamin B12 and more Vitamin K than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Rolls, hamburger or hot dog, whole wheat provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin K
• Both Oil 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 Oil Roasted Almonds vs Rolls, hamburger or hot dog, whole wheat:

• 1 kilogram of Oil Roasted Almonds has 1.5 times more Calcium, 4 times more Copper, 1.5 times more Iron, 3.4 times more Magnesium, 2.1 times more Phosphorus, 2.9 times more Potassium and 1.8 times more Zinc than Rolls, hamburger or hot dog, whole wheat.
• While 1 kg of Rolls, hamburger or hot dog, whole wheat contains 8 times more Selenium and 477 times more Sodium than Oil Roasted Almonds.
• Both Oil 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 Oil Roasted Almonds has 2.3 times more Energy, 12.6 times more Fat, 4.6 times more Saturated Fat, 8.4 times more Omega 6, 1.7 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 more Omega 3, 2.5 times more Carbohydrate, 1.3 times more Sugars and more Fructose than Oil Roasted Almonds.
• 1 kilogram of Oil Roasted Almonds provide inadequate amounts of Omega 3