Comparing Nutrients in 300 calories Udi's, Gluten Free, Whole Grain Dinner Rolls VS Almonds

Weight per 300 calories

• Udi's, Gluten Free, Whole Grain Dinner Rolls: 91g
• Almonds: 51.8g

Almonds have 1.8 times more energy per unit of mass than Udi's, Gluten Free, Whole Grain Dinner Rolls, which is very high in comparison to other foods. Udi's, Gluten Free, Whole Grain Dinner Rolls having high energy density.

Which food has more nutrients per 300 calories - Udi's, Gluten Free, Whole Grain Dinner Rolls or Almonds?

Macros Ratio

	Protein	Fat	Carbs
Udi's, Gluten Free, Whole Grain Dinner Rolls	14%	32%	54%
Almonds	14%	72%	14%

Macro Nutrients

	Udi's, Gluten Free, Whole Grain Dinner Rolls	Almonds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.6g	26.7% 26g	97g per day for Men 19-50 years
Saturated Fat	3.94% 1.26g	6.16% 1.97g	32g per day for Men 19-50 years
Omega 3	101% 1.6g	0.097% 0.002g	1.6g per day for Men 19-50 years
Omega 6	17% 2.87g	37.6% 6.4g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31% 40.4g	8.6% 11g	130g per day for Men 19-50 years
Sugars	5.3% 3.83g	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	0.91% 0.66g	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	% 0.47g	% 0.088g	g per day for Men 19-50 years
Sucrose	% 0g	% 2.05g	g per day for Men 19-50 years
Fiber	27% 10.2g	17% 6.48g	38g per day for Men 19-50 years
Protein	19.2% 10.8g	19.6% 11g	56g per day for Men 19-50 years

Vitamins

	Udi's, Gluten Free, Whole Grain Dinner Rolls	Almonds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29% 0.35mg	8.85% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.3% 0.33mg	45.4% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.6% 3.46mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	4.9% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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	NA	5.7% 22.8μg	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	8.45% 1.27mg	88.5% 13.3mg	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

	Udi's, Gluten Free, Whole Grain Dinner Rolls	Almonds	Recommended Dietary Allowance
Calcium	10.8% 108mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	26.2% 0.24mg	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	18.7% 1.5mg	24% 1.92mg	8mg per day for Men 19-50 years
Magnesium	21% 87.5mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	67% 1.54mg	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	30.4% 212mg	35.6% 249mg	700mg per day for Men 19-50 years
Potassium	7.32% 249mg	11% 380mg	3400mg per day for Men 19-50 years
Selenium	41.4% 22.8μg	3.86% 2.12μg	55μg per day for Men 19-50 years
Sodium	31% 462mg	0.035% 0.52mg	1500mg per day for Men 19-50 years
Zinc	11% 1.23mg	14.7% 1.6mg	11mg per day for Men 19-50 years
Water	0.74% 27.3g	0.062% 2.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Udi's, Gluten Free, Whole Grain Dinner Rolls vs Almonds:

• Udi's, Gluten Free, Whole Grain Dinner Rolls have 3.3 times more Vitamin B1 and 1.8 times more Vitamin B3 than Almonds.
• While Almonds contain 1.8 times more Vitamin B2 and 10.5 times more Vitamin E than Udi's, Gluten Free, Whole Grain Dinner Rolls.

Comparing minerals per 300 calories for Udi's, Gluten Free, Whole Grain Dinner Rolls vs Almonds:

• Udi's, Gluten Free, Whole Grain Dinner Rolls have 1.4 times more Manganese, 10.7 times more Selenium and 892.3 times more Sodium than Almonds.
• While Almonds contain 1.3 times more Calcium, 2.3 times more Copper, 1.3 times more Iron, 1.6 times more Magnesium, 1.5 times more Potassium and 1.3 times more Zinc than Udi's, Gluten Free, Whole Grain Dinner Rolls.
• Both Udi's, Gluten Free, Whole Grain Dinner Rolls and Almonds have similar amounts of Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Udi's, Gluten Free, Whole Grain Dinner Rolls have 1039.5 times more Omega 3, 3.6 times more Carbohydrate, 1.7 times more Sugars and 1.6 times more Fiber than Almonds.
• While Almonds contain 2.4 times more Fat, 1.6 times more Saturated Fat and 2.2 times more Omega 6 than Udi's, Gluten Free, Whole Grain Dinner Rolls.
• Both Udi's, Gluten Free, Whole Grain Dinner Rolls and Almonds have similar amounts of Energy and Protein per 300 kcal.
• Both Udi's, Gluten Free, Whole Grain Dinner Rolls as well as Almonds have insufficient amounts of Fructose, Glucose and Sucrose in 300 kcal.