Comparing Nutrients in 300 calories Rolls, hamburger or hotdog, mixed-grain VS Roasted Almonds

Weight per 300 calories

• Rolls, hamburger or hotdog, mixed-grain: 114g
• Roasted Almonds: 50.2g

Dry Roasted Almonds have 2.3 times more energy per unit of mass than Rolls, hamburger or hotdog, mixed-grain, which is very high in comparison to other foods. Rolls, hamburger or hotdog, mixed-grain having high energy density.

Which food has more nutrients per 300 calories - Rolls, hamburger or hotdog, mixed-grain or Roasted Almonds?

Macros Ratio

	Protein	Fat	Carbs
Rolls, hamburger or hotdog, mixed-grain	14%	20%	66%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Rolls, hamburger or hotdog, mixed-grain	Roasted Almonds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	7.06% 6.84g	27% 26.4g	97g per day for Men 19-50 years
Saturated Fat	4.95% 1.6g	6.4% 2.05g	32g per day for Men 19-50 years
Omega 3	4.7% 0.075g	0.31% 0.005g	1.6g per day for Men 19-50 years
Omega 6	7.3% 1.24g	38.2% 6.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	39% 51g	8.1% 10.5g	130g per day for Men 19-50 years
Sugars	9.83% 7.13g	3.36% 2.44g	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	0.007% 0.005g	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	% 0.005g	g per day for Men 19-50 years
Sucrose	NA	% 2.4g	g per day for Men 19-50 years
Fiber	11.4% 4.33g	14.4% 5.47g	38g per day for Men 19-50 years
Protein	19.6% 11g	18.8% 10.5g	56g per day for Men 19-50 years

Vitamins

	Rolls, hamburger or hotdog, mixed-grain	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	3.2% 0.039mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.2% 0.35mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.1mg	11.4% 1.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.2% 0.56mg	3.22% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.07% 0.1mg	5.25% 0.068mg	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	31.7% 127μg	6.9% 27.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0.48% 0.011μg	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	0.53% 0.08mg	80% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.95% 3.54μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, hamburger or hotdog, mixed-grain	Roasted Almonds	Recommended Dietary Allowance
Calcium	11% 108mg	13.4% 134mg	1000mg per day for Men 19-50 years
Copper	27.4% 0.25mg	61.3% 0.55mg	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	56.3% 4.5mg	23.4% 1.87mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	50.3% 1.16mg	48.7% 1.1mg	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	20% 139mg	33.8% 236mg	700mg per day for Men 19-50 years
Potassium	5.37% 183mg	10.5% 358mg	3400mg per day for Men 19-50 years
Selenium	66% 36.3μg	1.82% 1μg	55μg per day for Men 19-50 years
Sodium	35% 522mg	0.1% 1.5mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	15% 1.66mg	11mg per day for Men 19-50 years
Water	1.17% 43.3g	0.033% 1.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Rolls, hamburger or hotdog, mixed-grain vs Roasted Almonds:

• Rolls, hamburger or hotdog, mixed-grain have 13.7 times more Vitamin B1, 2.8 times more Vitamin B3, 3.5 times more Vitamin B5, 1.5 times more Vitamin B6 and 4.6 times more Vitamin B9 than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.7 times more Vitamin B2 and 150.2 times more Vitamin E than Rolls, hamburger or hotdog, mixed-grain.
• Both Rolls, hamburger or hotdog, mixed-grain as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Rolls, hamburger or hotdog, mixed-grain vs Roasted Almonds:

• Rolls, hamburger or hotdog, mixed-grain have 2.4 times more Iron, 36.2 times more Selenium and 347.1 times more Sodium than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 2.2 times more Copper, 2.8 times more Magnesium, 1.7 times more Phosphorus, 2 times more Potassium and 1.4 times more Zinc than Rolls, hamburger or hotdog, mixed-grain.
• Both Rolls, hamburger or hotdog, mixed-grain and Dry Roasted Almonds have similar amounts of Calcium and Manganese per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Rolls, hamburger or hotdog, mixed-grain have 15 times more Omega 3, 4.8 times more Carbohydrate and 2.9 times more Sugars than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 3.9 times more Fat, 1.3 times more Saturated Fat, 5.2 times more Omega 6 and 1.3 times more Fiber than Rolls, hamburger or hotdog, mixed-grain.
• Both Rolls, hamburger or hotdog, mixed-grain and Dry Roasted Almonds have similar amounts of Energy and Protein per 300 kcal.
• Both Rolls, hamburger or hotdog, mixed-grain as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.