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

Weight per 500 calories

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

Blanched Almonds have 2.2 times more energy per unit of mass than Rolls, dinner, whole-wheat, which is very high in comparison to other foods. Rolls, dinner, whole-wheat having high energy density.

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

Macros Ratio

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

Macro Nutrients

	Rolls, dinner, whole-wheat	Blanched Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	9.1% 8.83g	46% 44.5g	97g per day for Men 19-50 years
Saturated Fat	4.9% 1.57g	10.5% 3.35g	32g per day for Men 19-50 years
Omega 3	14.2% 0.23g	0.21% 0.003g	1.6g per day for Men 19-50 years
Omega 6	22.5% 3.83g	61.6% 10.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	74% 96g	12% 16g	130g per day for Men 19-50 years
Sugars	22% 16g	5.4% 3.92g	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% 0g	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	% 0.025g	g per day for Men 19-50 years
Sucrose	NA	% 3.78g	g per day for Men 19-50 years
Fiber	37% 14g	22% 8.4g	38g per day for Men 19-50 years
Protein	29.2% 16.4g	32.4% 18g	56g per day for Men 19-50 years

Vitamins

	Rolls, dinner, whole-wheat	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39% 0.47mg	13.5% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.29mg	46.3% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43% 6.9mg	18.5% 2.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.4% 0.92mg	5.32% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.37mg	7.5% 0.097mg	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	14% 56.4μg	10.4% 41.5μg	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	11.3% 1.7mg	134% 20mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.13% 3.76μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, dinner, whole-wheat	Blanched Almonds	Recommended Dietary Allowance
Calcium	20% 199mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	97% 0.87mg	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	57% 4.55mg	34.7% 2.78mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	54% 227mg	420mg per day for Men 19-50 years
Manganese	188% 4.3mg	67.6% 1.56mg	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	60% 421mg	58.2% 408mg	700mg per day for Men 19-50 years
Potassium	15% 511mg	16.4% 558mg	3400mg per day for Men 19-50 years
Selenium	169% 93μg	4.93% 2.7μg	55μg per day for Men 19-50 years
Sodium	65.3% 979mg	1.07% 16mg	1500mg per day for Men 19-50 years
Zinc	34.3% 3.78mg	23% 2.5mg	11mg per day for Men 19-50 years
Water	1.7% 62.2g	0.1% 3.82g	3700g per day for Men 19-50 years

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

• Rolls, dinner, whole-wheat have 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.
• While Blanched Almonds contain 2.1 times more Vitamin B2 and 11.9 times more Vitamin E than Rolls, dinner, whole-wheat.
• Both Rolls, dinner, whole-wheat as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 kcal.

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

• Rolls, dinner, whole-wheat have 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.
• While Blanched Almonds contain 1.9 times more Copper and 1.4 times more Magnesium than Rolls, dinner, whole-wheat.
• Both Rolls, dinner, whole-wheat and Blanched Almonds have similar amounts of Calcium, Phosphorus and Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Rolls, dinner, whole-wheat have 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.
• While Blanched Almonds contain 5 times more Fat, 2.1 times more Saturated Fat and 2.7 times more Omega 6 than Rolls, dinner, whole-wheat.
• Both Rolls, dinner, whole-wheat and Blanched Almonds have similar amounts of Energy and Protein per 500 kcal.
• Both Rolls, dinner, whole-wheat as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.