Comparing Nutrients in 5 ounces Almonds VS Rolls, hamburger or hot dog, wheat/cracked wheat

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Rolls, hamburger or hot dog, wheat/cracked wheat	17%	12%	71%

Macro Nutrients

	Almonds	Rolls, hamburger or hot dog, wheat/cracked wheat	Recommended Dietary Allowance
Energy	28.3% 821kcal	13% 381kcal	2900kcal per day for Men 19-50 years
Fat	73% 70.8g	5.28% 5.1g	97g per day for Men 19-50 years
Saturated Fat	17% 5.4g	3.3% 1.06g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	16.4% 0.26g	1.6g per day for Men 19-50 years
Omega 6	103% 17.5g	13.4% 2.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.5% 30.5g	51.6% 67g	130g per day for Men 19-50 years
Sugars	8.5% 6.17g	13.5% 9.8g	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	0.22% 0.16g	5.85% 4.24g	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	% 0.24g	% 3.26g	g per day for Men 19-50 years
Sucrose	% 5.6g	% 0g	g per day for Men 19-50 years
Fiber	46.6% 17.7g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	53.5% 30g	29.6% 16.6g	56g per day for Men 19-50 years

Vitamins

	Almonds	Rolls, hamburger or hot dog, wheat/cracked wheat	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.25% 38.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.2% 0.29mg	63% 0.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	31.7% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.13mg	42.3% 6.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	18.7% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	269% 80.8μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15.6% 62.4μg	29.8% 119μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	11.2% 0.27μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	2.05% 1.84mg	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	242% 36.3mg	3.78% 0.57mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	8.03% 9.64μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Rolls, hamburger or hot dog, wheat/cracked wheat	Recommended Dietary Allowance
Calcium	38% 381mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	26% 0.23mg	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	65.7% 5.26mg	51.7% 4.14mg	8mg per day for Men 19-50 years
Magnesium	91% 383mg	16% 66.6mg	420mg per day for Men 19-50 years
Manganese	134% 3.1mg	76% 1.75mg	2.3mg per day for Men 19-50 years
Molybdenum	143% 64.2μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	97% 682mg	31% 218mg	700mg per day for Men 19-50 years
Potassium	30.6% 1039mg	7.55% 257mg	3400mg per day for Men 19-50 years
Selenium	10.6% 5.8μg	69% 38μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	43.8% 656mg	1500mg per day for Men 19-50 years
Zinc	40.2% 4.42mg	15% 1.66mg	11mg per day for Men 19-50 years
Water	0.17% 6.25g	1.35% 50g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Almonds vs Rolls, hamburger or hot dog, wheat/cracked wheat:

• Almonds have 3.9 times more Vitamin B2 and 64.1 times more Vitamin E than Rolls, hamburger or hot dog, wheat/cracked wheat.
• While Rolls, hamburger or hot dog, wheat/cracked wheat contain more Vitamin A, 2.6 times more Vitamin B1, 1.3 times more Vitamin B3, 1.4 times more Vitamin B5, 1.9 times more Vitamin B9, more Vitamin B12, more Vitamin C and more Vitamin K than Almonds.
• Both Almonds and Rolls, hamburger or hot dog, wheat/cracked wheat have similar amounts of Vitamin B6 per 5 oz.
• Both Almonds as well as Rolls, hamburger or hot dog, wheat/cracked wheat have insufficient amounts of Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Almonds vs Rolls, hamburger or hot dog, wheat/cracked wheat:

• Almonds have 1.4 times more Calcium, 6.2 times more Copper, 1.3 times more Iron, 5.7 times more Magnesium, 1.8 times more Manganese, 3.1 times more Phosphorus, 4 times more Potassium and 2.7 times more Zinc than Rolls, hamburger or hot dog, wheat/cracked wheat.
• While Rolls, hamburger or hot dog, wheat/cracked wheat contain 6.5 times more Selenium and 463 times more Sodium than Almonds.

Comparison of macro-nutrients per 5 ounces:

• Almonds have 2.2 times more Energy, 13.8 times more Fat, 5.1 times more Saturated Fat, 7.7 times more Omega 6, 3 times more Fiber and 1.8 times more Protein than Rolls, hamburger or hot dog, wheat/cracked wheat.
• While Rolls, hamburger or hot dog, wheat/cracked wheat contain 61.7 times more Omega 3, 2.2 times more Carbohydrate, 1.6 times more Sugars and 27.2 times more Fructose than Almonds.
• Both Almonds as well as Rolls, hamburger or hot dog, wheat/cracked wheat have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.