Comparing Nutrients in 500 calories Almonds VS Rolls, dinner, whole-wheat

Weight per 500 calories

• Almonds: 86.4g
• Rolls, dinner, whole-wheat: 188g

Almonds have 2.2 times more energy per 100g than Rolls, dinner, whole-wheat. It has very high energy density when compared to other foods. Rolls, dinner, whole-wheat having high energy density.

Which food has more nutrients per 500 calories - Almonds or Rolls, dinner, whole-wheat?

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Rolls, dinner, whole-wheat	12%	15%	73%

Macro Nutrients

	Almonds	Rolls, dinner, whole-wheat	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44.5% 43g	9.1% 8.83g	97g per day for Men 19-50 years
Saturated Fat	10.3% 3.3g	4.9% 1.57g	32g per day for Men 19-50 years
Omega 3	0.16% 0.003g	14.2% 0.23g	1.6g per day for Men 19-50 years
Omega 6	62.6% 10.6g	22.5% 3.83g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.3% 18.6g	74% 96g	130g per day for Men 19-50 years
Sugars	5.2% 3.76g	22% 16g	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	0.13% 0.095g	NA	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	% 0.15g	NA	g per day for Men 19-50 years
Sucrose	% 3.4g	NA	g per day for Men 19-50 years
Fiber	28.4% 10.8g	37% 14g	38g per day for Men 19-50 years
Protein	32.6% 18.3g	29.2% 16.4g	56g per day for Men 19-50 years

Vitamins

	Almonds	Rolls, dinner, whole-wheat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.8% 0.18mg	39% 0.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75.6% 0.98mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.5% 3.12mg	43% 6.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.13% 0.41mg	18.4% 0.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.1% 0.12mg	28% 0.37mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	164% 49.2μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.5% 38μg	14% 56.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	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	148% 22mg	11.3% 1.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	3.13% 3.76μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Rolls, dinner, whole-wheat	Recommended Dietary Allowance
Calcium	23.2% 232mg	20% 199mg	1000mg per day for Men 19-50 years
Copper	99% 0.89mg	50% 0.45mg	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	40% 3.2mg	57% 4.55mg	8mg per day for Men 19-50 years
Magnesium	55.5% 233mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	82% 1.9mg	188% 4.3mg	2.3mg per day for Men 19-50 years
Molybdenum	87% 39μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	59.3% 415mg	60% 421mg	700mg per day for Men 19-50 years
Potassium	18.6% 633mg	15% 511mg	3400mg per day for Men 19-50 years
Selenium	6.44% 3.54μg	169% 93μg	55μg per day for Men 19-50 years
Sodium	0.058% 0.86mg	65.3% 979mg	1500mg per day for Men 19-50 years
Zinc	24.5% 2.7mg	34.3% 3.78mg	11mg per day for Men 19-50 years
Water	0.1% 3.8g	1.7% 62.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Almonds vs Rolls, dinner, whole-wheat:

• Almonds have 3.4 times more Vitamin B2 and 13.1 times more Vitamin E than Rolls, dinner, whole-wheat.
• While Rolls, dinner, whole-wheat contain 2.6 times more Vitamin B1, 2.2 times more Vitamin B3, 2.3 times more Vitamin B5, 3.1 times more Vitamin B6 and 1.5 times more Vitamin B9 than Almonds.
• Both Almonds as well as Rolls, dinner, whole-wheat have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Almonds vs Rolls, dinner, whole-wheat:

• Almonds have 2 times more Copper, 1.5 times more Magnesium and 1.2 times more Potassium than Rolls, dinner, whole-wheat.
• While Rolls, dinner, whole-wheat contain 1.4 times more Iron, 2.3 times more Manganese, 26.2 times more Selenium, 1134.1 times more Sodium and 1.4 times more Zinc than Almonds.
• Both Almonds and Rolls, dinner, whole-wheat have similar amounts of Calcium and Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Almonds have 4.9 times more Fat, 2.1 times more Saturated Fat and 2.8 times more Omega 6 than Rolls, dinner, whole-wheat.
• While Rolls, dinner, whole-wheat contain 87.8 times more Omega 3, 5.2 times more Carbohydrate, 4.2 times more Sugars and 1.3 times more Fiber than Almonds.
• Both Almonds and Rolls, dinner, whole-wheat have similar amounts of Energy and Protein per 500 kcal.
• Both Almonds as well as Rolls, dinner, whole-wheat have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.