Comparing Nutrients in 500 calories Oil Roasted Almonds VS Rolls, hamburger or hotdog, mixed-grain

Weight per 500 calories

• Oil Roasted Almonds: 82.4g
• Rolls, hamburger or hotdog, mixed-grain: 190g

Oil Roasted Almonds have 2.3 times more energy per 100g than Rolls, hamburger or hotdog, mixed-grain. It has very high energy density when compared to other foods. Rolls, hamburger or hotdog, mixed-grain having high energy density.

Which food has more nutrients per 500 calories - Oil Roasted Almonds or Rolls, hamburger or hotdog, mixed-grain?

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Rolls, hamburger or hotdog, mixed-grain	14%	20%	66%

Macro Nutrients

	Oil Roasted Almonds	Rolls, hamburger or hotdog, mixed-grain	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	47% 45.4g	11.8% 11.4g	97g per day for Men 19-50 years
Saturated Fat	11% 3.47g	8.26% 2.64g	32g per day for Men 19-50 years
Omega 3	0% 0g	7.84% 0.13g	1.6g per day for Men 19-50 years
Omega 6	65.5% 11g	12% 2.07g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.2% 14.6g	65.2% 84.8g	130g per day for Men 19-50 years
Sugars	5.17% 3.75g	16.4% 12g	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	% 0.033g	NA	g per day for Men 19-50 years
Sucrose	% 3.6g	NA	g per day for Men 19-50 years
Fiber	22.8% 8.65g	19% 7.22g	38g per day for Men 19-50 years
Protein	31.2% 17.5g	32.6% 18.3g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Rolls, hamburger or hotdog, mixed-grain	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.3% 0.076mg	73.4% 0.88mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49.5% 0.64mg	45.3% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3mg	53% 8.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.77% 0.19mg	18.7% 0.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.48% 0.097mg	13.5% 0.17mg	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	5.56% 22.2μg	52.8% 211μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.79% 0.019μg	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	143% 21.4mg	0.89% 0.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	4.9% 5.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Almonds	Rolls, hamburger or hotdog, mixed-grain	Recommended Dietary Allowance
Calcium	24% 240mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	87.4% 0.79mg	45.6% 0.41mg	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	38% 3.03mg	94% 7.5mg	8mg per day for Men 19-50 years
Magnesium	53.7% 226mg	20% 83.7mg	420mg per day for Men 19-50 years
Manganese	88% 2.03mg	84% 1.93mg	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	55% 384mg	33% 232mg	700mg per day for Men 19-50 years
Potassium	17% 576mg	8.95% 304mg	3400mg per day for Men 19-50 years
Selenium	6.14% 3.38μg	110% 60.5μg	55μg per day for Men 19-50 years
Sodium	0.055% 0.82mg	58% 871mg	1500mg per day for Men 19-50 years
Zinc	23% 2.53mg	18% 2mg	11mg per day for Men 19-50 years
Water	0.062% 2.3g	1.95% 72.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Oil Roasted Almonds vs Rolls, hamburger or hotdog, mixed-grain:

• Oil Roasted Almonds have 160.7 times more Vitamin E than Rolls, hamburger or hotdog, mixed-grain.
• While Rolls, hamburger or hotdog, mixed-grain contain 11.6 times more Vitamin B1, 2.8 times more Vitamin B3, 5 times more Vitamin B5, 1.8 times more Vitamin B6 and 9.5 times more Vitamin B9 than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Rolls, hamburger or hotdog, mixed-grain have similar amounts of Vitamin B2 per 500 kcal.
• Both Oil Roasted Almonds as well as Rolls, hamburger or hotdog, mixed-grain have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Oil Roasted Almonds vs Rolls, hamburger or hotdog, mixed-grain:

• Oil Roasted Almonds have 1.3 times more Calcium, 1.9 times more Copper, 2.7 times more Magnesium, 1.7 times more Phosphorus, 1.9 times more Potassium and 1.3 times more Zinc than Rolls, hamburger or hotdog, mixed-grain.
• While Rolls, hamburger or hotdog, mixed-grain contain 2.5 times more Iron, 17.9 times more Selenium and 1057.1 times more Sodium than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Rolls, hamburger or hotdog, mixed-grain have similar amounts of Manganese per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Oil Roasted Almonds have 4 times more Fat, 1.3 times more Saturated Fat and 5.4 times more Omega 6 than Rolls, hamburger or hotdog, mixed-grain.
• While Rolls, hamburger or hotdog, mixed-grain contain more Omega 3, 5.8 times more Carbohydrate and 3.2 times more Sugars than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Rolls, hamburger or hotdog, mixed-grain have similar amounts of Energy, Fiber and Protein per 500 kcal.
• Both Oil Roasted Almonds as well as Rolls, hamburger or hotdog, mixed-grain have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.