Comparing Nutrients in 1 pound Rolls, hamburger or hot dog, whole wheat VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Rolls, hamburger or hot dog, whole wheat	18%	15%	67%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Rolls, hamburger or hot dog, whole wheat	Blanched Almonds	Recommended Dietary Allowance
Energy	42% 1220kcal	92% 2676kcal	2900kcal per day for Men 19-50 years
Fat	20.5% 20g	246% 238g	97g per day for Men 19-50 years
Saturated Fat	13% 4.18g	56% 18g	32g per day for Men 19-50 years
Omega 3	49% 0.78g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	42.7% 7.26g	330% 56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	157% 204g	65% 84.7g	130g per day for Men 19-50 years
Sugars	37% 27g	29% 21g	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	15.3% 11g	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	% 9.2g	% 0.14g	g per day for Men 19-50 years
Sucrose	% 0g	% 20.2g	g per day for Men 19-50 years
Fiber	73% 27.7g	118% 45g	38g per day for Men 19-50 years
Protein	100% 56g	173% 97g	56g per day for Men 19-50 years

Vitamins

	Rolls, hamburger or hot dog, whole wheat	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	16.6% 150μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	167% 2mg	72% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	65.2% 0.85mg	248% 3.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	128% 20.5mg	99% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	76.5% 3.82mg	28.5% 1.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67.7% 0.88mg	40% 0.52mg	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	47.6% 191μg	55.6% 222μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	36% 0.86μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	6.55% 5.9mg	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	12.4% 1.86mg	718% 108mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17% 20.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, hamburger or hot dog, whole wheat	Blanched Almonds	Recommended Dietary Allowance
Calcium	90% 898mg	107% 1070mg	1000mg per day for Men 19-50 years
Copper	120% 1.1mg	518% 4.66mg	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	137% 11mg	186% 15mg	8mg per day for Men 19-50 years
Magnesium	87.5% 367mg	289% 1216mg	420mg per day for Men 19-50 years
Manganese	456% 10.5mg	362% 8.32mg	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	141% 984mg	312% 2182mg	700mg per day for Men 19-50 years
Potassium	32.3% 1098mg	88% 2989mg	3400mg per day for Men 19-50 years
Selenium	271% 149μg	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	144% 2164mg	5.75% 86mg	1500mg per day for Men 19-50 years
Zinc	70.5% 7.76mg	122% 13.5mg	11mg per day for Men 19-50 years
Water	4.4% 163g	0.55% 20.5g	3700g per day for Men 19-50 years

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

• Rolls, hamburger or hot dog, whole wheat have more Vitamin A, 2.3 times more Vitamin B1, 1.3 times more Vitamin B3, 2.7 times more Vitamin B5, 1.7 times more Vitamin B6, more Vitamin B12, more Vitamin C and more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 3.8 times more Vitamin B2 and 57.9 times more Vitamin E than Rolls, hamburger or hot dog, whole wheat.
• Both Rolls, hamburger or hot dog, whole wheat and Blanched Almonds have similar amounts of Vitamin B9 per 1 lb.
• Both Rolls, hamburger or hot dog, whole wheat as well as Blanched Almonds have insufficient amounts of Vitamin D in 1 lb.

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

• Rolls, hamburger or hot dog, whole wheat have 1.3 times more Manganese, 10.3 times more Selenium and 25.1 times more Sodium than Blanched Almonds.
• While Blanched Almonds contain 4.3 times more Copper, 1.4 times more Iron, 3.3 times more Magnesium, 2.2 times more Phosphorus, 2.7 times more Potassium and 1.7 times more Zinc than Rolls, hamburger or hot dog, whole wheat.
• Both Rolls, hamburger or hot dog, whole wheat and Blanched Almonds have similar amounts of Calcium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Rolls, hamburger or hot dog, whole wheat have 43.3 times more Omega 3, 2.4 times more Carbohydrate, 1.3 times more Sugars and more Fructose than Blanched Almonds.
• While Blanched Almonds contain 2.2 times more Energy, 12 times more Fat, 4.3 times more Saturated Fat, 7.7 times more Omega 6, 1.6 times more Fiber and 1.7 times more Protein than Rolls, hamburger or hot dog, whole wheat.
• Both Rolls, hamburger or hot dog, whole wheat as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.