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

Macros Ratio

	Protein	Fat	Carbs
Andrea's, Gluten Free Soft Dinner Roll	9%	29%	62%
Almonds	14%	72%	14%

Macro Nutrients

	Andrea's, Gluten Free Soft Dinner Roll	Almonds	Recommended Dietary Allowance
Energy	40% 1166kcal	91% 2626kcal	2900kcal per day for Men 19-50 years
Fat	38.3% 37g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	NA	54% 17.2g	32g per day for Men 19-50 years
Omega 3	NA	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	NA	329% 56g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	140% 183g	75% 98g	130g per day for Men 19-50 years
Sugars	18.6% 13.5g	27.2% 19.7g	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	9.7% 7.03g	0.69% 0.5g	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	% 5.67g	% 0.77g	g per day for Men 19-50 years
Sucrose	% 0g	% 18g	g per day for Men 19-50 years
Fiber	34.6% 13g	149% 56.7g	38g per day for Men 19-50 years
Protein	45.8% 25.6g	171% 96g	56g per day for Men 19-50 years

Vitamins

	Andrea's, Gluten Free Soft Dinner Roll	Almonds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	94% 1.13mg	77.5% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	397% 5.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	103% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	42.7% 2.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49% 0.64mg	48% 0.62mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	862% 259μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	35% 141μg	50% 200μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	15.7% 2.36mg	775% 116mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Andrea's, Gluten Free Soft Dinner Roll	Almonds	Recommended Dietary Allowance
Calcium	18.6% 186mg	122% 1220mg	1000mg per day for Men 19-50 years
Copper	56% 0.5mg	520% 4.68mg	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	50.5% 4.04mg	210% 17mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	292% 1225mg	420mg per day for Men 19-50 years
Manganese	132% 3.04mg	430% 9.9mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	457% 205μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	83% 581mg	312% 2182mg	700mg per day for Men 19-50 years
Potassium	22% 748mg	98% 3325mg	3400mg per day for Men 19-50 years
Selenium	76% 41.7μg	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	165% 2468mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	31.8% 3.5mg	129% 14mg	11mg per day for Men 19-50 years
Water	5.47% 202g	0.54% 20g	3700g per day for Men 19-50 years

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

• Andrea's, Gluten Free Soft Dinner Roll has 1.2 times more Vitamin B1 than Almonds.
• While Almonds contain 1.4 times more Vitamin B9 and 49.3 times more Vitamin E than Andrea's, Gluten Free Soft Dinner Roll.
• Both Andrea's, Gluten Free Soft Dinner Roll and Almonds have similar amounts of Vitamin B6 per 1 lb.

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

• Andrea's, Gluten Free Soft Dinner Roll has 2.2 times more Selenium, 544 times more Sodium and 10.1 times more Water than Almonds.
• While Almonds contain 6.6 times more Calcium, 9.3 times more Copper, 4.2 times more Iron, 6.4 times more Magnesium, 3.2 times more Manganese, 3.8 times more Phosphorus, 4.4 times more Potassium and 4.1 times more Zinc than Andrea's, Gluten Free Soft Dinner Roll.

Comparison of macro-nutrients per 1 pound:

• Andrea's, Gluten Free Soft Dinner Roll has 1.9 times more Carbohydrate and 14.1 times more Fructose than Almonds.
• While Almonds contain 2.3 times more Energy, 6.1 times more Fat, 1.5 times more Sugars, 4.3 times more Fiber and 3.7 times more Protein than Andrea's, Gluten Free Soft Dinner Roll.
• Both Andrea's, Gluten Free Soft Dinner Roll as well as Almonds have insufficient amounts of Glucose and Sucrose in 1 lb.