Comparing Nutrients in 300 calories Rolls, hamburger or hot dog, whole wheat VS Almonds

Weight per 300 calories

• Rolls, hamburger or hot dog, whole wheat: 112g
• Almonds: 51.8g

Almonds have 2.2 times more energy per unit of mass than Rolls, hamburger or hot dog, whole wheat, which is very high in comparison to other foods. Rolls, hamburger or hot dog, whole wheat having high energy density.

Which food has more nutrients per 300 calories - Rolls, hamburger or hot dog, whole wheat or Almonds?

Macros Ratio

	Protein	Fat	Carbs
Rolls, hamburger or hot dog, whole wheat	18%	15%	67%
Almonds	14%	72%	14%

Macro Nutrients

	Rolls, hamburger or hot dog, whole wheat	Almonds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	5.04% 4.9g	26.7% 26g	97g per day for Men 19-50 years
Saturated Fat	3.2% 1.03g	6.16% 1.97g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	0.097% 0.002g	1.6g per day for Men 19-50 years
Omega 6	10.5% 1.8g	37.6% 6.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	38.5% 50g	8.6% 11g	130g per day for Men 19-50 years
Sugars	9.1% 6.6g	3.1% 2.25g	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	3.75% 2.72g	0.079% 0.057g	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	% 2.26g	% 0.088g	g per day for Men 19-50 years
Sucrose	% 0g	% 2.05g	g per day for Men 19-50 years
Fiber	18% 6.8g	17% 6.48g	38g per day for Men 19-50 years
Protein	24.7% 14g	19.6% 11g	56g per day for Men 19-50 years

Vitamins

	Rolls, hamburger or hot dog, whole wheat	Almonds	Recommended Dietary Allowance
Vitamin A	4.1% 37μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41% 0.49mg	8.85% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	45.4% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.5% 5.04mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.94mg	4.9% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.6% 0.22mg	5.46% 0.071mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	98% 29.5μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	11.7% 47μg	5.7% 22.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	8.83% 0.21μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.6% 1.45mg	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	3.05% 0.46mg	88.5% 13.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.2% 5μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, hamburger or hot dog, whole wheat	Almonds	Recommended Dietary Allowance
Calcium	22% 221mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	29.6% 0.27mg	59.4% 0.53mg	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	33.7% 2.7mg	24% 1.92mg	8mg per day for Men 19-50 years
Magnesium	21.5% 90mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	112% 2.58mg	49% 1.13mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	52% 23.5μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	34.6% 242mg	35.6% 249mg	700mg per day for Men 19-50 years
Potassium	7.94% 270mg	11% 380mg	3400mg per day for Men 19-50 years
Selenium	66.7% 36.7μg	3.86% 2.12μg	55μg per day for Men 19-50 years
Sodium	35.5% 532mg	0.035% 0.52mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	14.7% 1.6mg	11mg per day for Men 19-50 years
Water	1.1% 40g	0.062% 2.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Rolls, hamburger or hot dog, whole wheat vs Almonds:

• Rolls, hamburger or hot dog, whole wheat have more Vitamin A, 4.6 times more Vitamin B1, 2.7 times more Vitamin B3, 3.9 times more Vitamin B5, 3 times more Vitamin B6, 2.1 times more Vitamin B9, more Vitamin B12 and more Vitamin K than Almonds.
• While Almonds contain 2.8 times more Vitamin B2 and 29 times more Vitamin E than Rolls, hamburger or hot dog, whole wheat.
• Both Rolls, hamburger or hot dog, whole wheat as well as Almonds have insufficient amounts of Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Rolls, hamburger or hot dog, whole wheat vs Almonds:

• Rolls, hamburger or hot dog, whole wheat have 1.6 times more Calcium, 1.4 times more Iron, 2.3 times more Manganese, 17.3 times more Selenium and 1026.7 times more Sodium than Almonds.
• While Almonds contain 2 times more Copper, 1.5 times more Magnesium and 1.4 times more Potassium than Rolls, hamburger or hot dog, whole wheat.
• Both Rolls, hamburger or hot dog, whole wheat and Almonds have similar amounts of Phosphorus and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Rolls, hamburger or hot dog, whole wheat have 124.1 times more Omega 3, 4.5 times more Carbohydrate, 2.9 times more Sugars, 47.7 times more Fructose and 1.3 times more Protein than Almonds.
• While Almonds contain 5.3 times more Fat, 1.9 times more Saturated Fat and 3.6 times more Omega 6 than Rolls, hamburger or hot dog, whole wheat.
• Both Rolls, hamburger or hot dog, whole wheat and Almonds have similar amounts of Energy and Fiber per 300 kcal.
• Both Rolls, hamburger or hot dog, whole wheat as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.