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

Macros Ratio

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

Macro Nutrients

	Rolls, hamburger or hot dog, whole wheat	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	93% 2690kcal	209% 6070kcal	2900kcal per day for Men 19-50 years
Fat	45% 43.8g	569% 552g	97g per day for Men 19-50 years
Saturated Fat	28.8% 9.2g	132% 42g	32g per day for Men 19-50 years
Omega 3	108% 1.73g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	94% 16g	795% 135g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	346% 449g	136% 177g	130g per day for Men 19-50 years
Sugars	81.7% 59.2g	62.8% 45.5g	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	33.7% 24.4g	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	% 20.3g	% 0.4g	g per day for Men 19-50 years
Sucrose	% 0g	% 43.8g	g per day for Men 19-50 years
Fiber	161% 61g	276% 105g	38g per day for Men 19-50 years
Protein	221% 124g	379% 212g	56g per day for Men 19-50 years

Vitamins

	Rolls, hamburger or hot dog, whole wheat	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	36.7% 330μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	368% 4.4mg	76.7% 0.92mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	144% 1.87mg	601% 7.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	283% 45.2mg	229% 36.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	169% 8.43mg	46% 2.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	149% 1.94mg	91% 1.18mg	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	105% 420μg	67.5% 270μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	79% 1.9μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	14.4% 13mg	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	27.3% 4.1mg	1731% 260mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	37.5% 45μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, hamburger or hot dog, whole wheat	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	198% 1980mg	291% 2910mg	1000mg per day for Men 19-50 years
Copper	266% 2.4mg	1061% 9.55mg	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	303% 24mg	460% 36.8mg	8mg per day for Men 19-50 years
Magnesium	193% 810mg	652% 2740mg	420mg per day for Men 19-50 years
Manganese	1004% 23mg	1070% 24.6mg	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	310% 2170mg	666% 4660mg	700mg per day for Men 19-50 years
Potassium	71% 2420mg	206% 6990mg	3400mg per day for Men 19-50 years
Selenium	598% 329μg	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	318% 4770mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	155% 17mg	279% 30.7mg	11mg per day for Men 19-50 years
Water	9.7% 359g	0.76% 28g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Rolls, hamburger or hot dog, whole wheat has more Vitamin A, 4.8 times more Vitamin B1, 1.2 times more Vitamin B3, 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.
• While 1 kg of Oil Roasted Almonds contains 4.2 times more Vitamin B2 and 63.3 times more Vitamin E than Rolls, hamburger or hot dog, whole wheat.
• 1 kilogram of Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin K
• Both Rolls, hamburger or hot dog, whole wheat as well as Oil Roasted Almonds have insufficient amounts of Vitamin C and Vitamin D in one kilogram.

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

• 1 kilogram of Rolls, hamburger or hot dog, whole wheat has 8 times more Selenium and 477 times more Sodium than Oil Roasted Almonds.
• While 1 kg of Oil Roasted Almonds contains 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.
• Both Rolls, hamburger or hot dog, whole wheat and Oil Roasted Almonds contain similar levels of Manganese per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Rolls, hamburger or hot dog, whole wheat has more Omega 3, 2.5 times more Carbohydrate, 1.3 times more Sugars and more Fructose than Oil Roasted Almonds.
• While 1 kg of Oil Roasted Almonds contains 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.
• 1 kilogram of Oil Roasted Almonds provide inadequate amounts of Omega 3