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

Weight per 500 calories

• Blanched Almonds: 84.7g
• Rolls, dinner, whole-wheat: 188g

Blanched 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.

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

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Rolls, dinner, whole-wheat	12%	15%	73%

Macro Nutrients

	Blanched Almonds	Rolls, dinner, whole-wheat	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	46% 44.5g	9.1% 8.83g	97g per day for Men 19-50 years
Saturated Fat	10.5% 3.35g	4.9% 1.57g	32g per day for Men 19-50 years
Omega 3	0.21% 0.003g	14.2% 0.23g	1.6g per day for Men 19-50 years
Omega 6	61.6% 10.5g	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	12% 16g	74% 96g	130g per day for Men 19-50 years
Sugars	5.4% 3.92g	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% 0g	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	% 0.025g	NA	g per day for Men 19-50 years
Sucrose	% 3.78g	NA	g per day for Men 19-50 years
Fiber	22% 8.4g	37% 14g	38g per day for Men 19-50 years
Protein	32.4% 18g	29.2% 16.4g	56g per day for Men 19-50 years

Vitamins

	Blanched 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	13.5% 0.16mg	39% 0.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46.3% 0.6mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.5% 2.97mg	43% 6.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.32% 0.27mg	18.4% 0.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.5% 0.097mg	28% 0.37mg	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	10.4% 41.5μg	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	134% 20mg	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

	Blanched Almonds	Rolls, dinner, whole-wheat	Recommended Dietary Allowance
Calcium	20% 200mg	20% 199mg	1000mg per day for Men 19-50 years
Copper	97% 0.87mg	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	34.7% 2.78mg	57% 4.55mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	67.6% 1.56mg	188% 4.3mg	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	58.2% 408mg	60% 421mg	700mg per day for Men 19-50 years
Potassium	16.4% 558mg	15% 511mg	3400mg per day for Men 19-50 years
Selenium	4.93% 2.7μg	169% 93μg	55μg per day for Men 19-50 years
Sodium	1.07% 16mg	65.3% 979mg	1500mg per day for Men 19-50 years
Zinc	23% 2.5mg	34.3% 3.78mg	11mg per day for Men 19-50 years
Water	0.1% 3.82g	1.7% 62.2g	3700g per day for Men 19-50 years

Blanched Almonds VS Rolls, Dinner, Whole-wheat Nutrients Per 500 Kcal

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

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

• 500 calories of Blanched Almonds have 2.1 times more Vitamin B2 and 11.9 times more Vitamin E than Rolls, dinner, whole-wheat.
• While 500 kcal of Rolls, dinner, whole-wheat contain 2.9 times more Vitamin B1, 2.3 times more Vitamin B3, 3.5 times more Vitamin B5, 3.8 times more Vitamin B6 and 1.4 times more Vitamin B9 than Blanched Almonds.
• 500 calories of Blanched Almonds have insufficient amounts of Vitamin B5 and Vitamin B6
• Both Blanched 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 calories.

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

• 500 calories of Blanched Almonds have 1.9 times more Copper and 1.4 times more Magnesium than Rolls, dinner, whole-wheat.
• While 500 kcal of Rolls, dinner, whole-wheat contain 1.6 times more Iron, 2.8 times more Manganese, 34.2 times more Selenium, 60.8 times more Sodium and 1.5 times more Zinc than Blanched Almonds.
• Both Blanched Almonds and Rolls, dinner, whole-wheat contain similar levels of Calcium, Phosphorus and Potassium per 500 calories.
• 500 calories of Blanched Almonds lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Blanched Almonds have 5 times more Fat, 2.1 times more Saturated Fat and 2.7 times more Omega 6 than Rolls, dinner, whole-wheat.
• While 500 kcal of Rolls, dinner, whole-wheat contain 67.1 times more Omega 3, 6.1 times more Carbohydrate, 4.1 times more Sugars and 1.7 times more Fiber than Blanched Almonds.
• Both Blanched Almonds and Rolls, dinner, whole-wheat offer comparable quantities of Energy and Protein per 500 calories.
• 500 calories of Blanched Almonds provide inadequate amounts of Omega 3