Comparing Nutrients in 1 kilogram Rolls, hard (includes kaiser) VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Rolls, hard (includes kaiser)	14%	13%	73%
Almonds	14%	72%	14%

Macro Nutrients

	Rolls, hard (includes kaiser)	Almonds	Recommended Dietary Allowance
Energy	101% 2930kcal	200% 5790kcal	2900kcal per day for Men 19-50 years
Fat	44.3% 43g	515% 499g	97g per day for Men 19-50 years
Saturated Fat	19% 6.06g	119% 38g	32g per day for Men 19-50 years
Omega 3	60.6% 0.97g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	95% 16.2g	725% 123g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	405% 527g	166% 216g	130g per day for Men 19-50 years
Sugars	24.4% 17.7g	60% 43.5g	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	NA	1.5% 1.1g	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	% 1.7g	g per day for Men 19-50 years
Sucrose	NA	% 39.5g	g per day for Men 19-50 years
Fiber	60.5% 23g	329% 125g	38g per day for Men 19-50 years
Protein	177% 99g	378% 212g	56g per day for Men 19-50 years

Vitamins

	Rolls, hard (includes kaiser)	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	398% 4.8mg	171% 2.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	258% 3.36mg	875% 11.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	265% 42.4mg	226% 36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	82% 4.1mg	94% 4.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	105% 1.37mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	1900% 570μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	238% 950μg	110% 440μg	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	28% 4.2mg	1709% 256mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5% 6μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, hard (includes kaiser)	Almonds	Recommended Dietary Allowance
Calcium	95% 950mg	269% 2690mg	1000mg per day for Men 19-50 years
Copper	181% 1.63mg	1146% 10.3mg	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	464% 37mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	643% 2700mg	420mg per day for Men 19-50 years
Manganese	200% 4.6mg	947% 21.8mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	1007% 453μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	143% 1000mg	687% 4810mg	700mg per day for Men 19-50 years
Potassium	31.8% 1080mg	216% 7330mg	3400mg per day for Men 19-50 years
Selenium	711% 391μg	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	363% 5440mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	85.5% 9.4mg	284% 31mg	11mg per day for Men 19-50 years
Water	8.38% 310g	1.2% 44g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Rolls, hard (includes kaiser) vs Almonds:

• Rolls, hard (includes kaiser) have 2.3 times more Vitamin B1 and 2.2 times more Vitamin B9 than Almonds.
• While Almonds contain 3.4 times more Vitamin B2, 3.9 times more Vitamin B6 and 61 times more Vitamin E than Rolls, hard (includes kaiser).
• Both Rolls, hard (includes kaiser) and Almonds have similar amounts of Vitamin B3 and Vitamin B5 per 1 kg.
• Both Rolls, hard (includes kaiser) as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 1 kg.

Comparing minerals per 1 kilogram for Rolls, hard (includes kaiser) vs Almonds:

• Rolls, hard (includes kaiser) have 9.5 times more Selenium and 544 times more Sodium than Almonds.
• While Almonds contain 2.8 times more Calcium, 6.3 times more Copper, 10 times more Magnesium, 4.7 times more Manganese, 4.8 times more Phosphorus, 6.8 times more Potassium and 3.3 times more Zinc than Rolls, hard (includes kaiser).
• Both Rolls, hard (includes kaiser) and Almonds have similar amounts of Iron per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Rolls, hard (includes kaiser) have 32.3 times more Omega 3 and 2.4 times more Carbohydrate than Almonds.
• While Almonds contain 2 times more Energy, 11.6 times more Fat, 6.3 times more Saturated Fat, 7.6 times more Omega 6, 2.5 times more Sugars, 5.4 times more Fiber and 2.1 times more Protein than Rolls, hard (includes kaiser).
• Both Rolls, hard (includes kaiser) as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.