Comparing Nutrients in 5 ounces Almonds VS Udi's, Gluten Free, Whole Grain Dinner Rolls

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Udi's, Gluten Free, Whole Grain Dinner Rolls	14%	32%	54%

Macro Nutrients

	Almonds	Udi's, Gluten Free, Whole Grain Dinner Rolls	Recommended Dietary Allowance
Energy	28.3% 821kcal	16% 466kcal	2900kcal per day for Men 19-50 years
Fat	73% 70.8g	17% 16.4g	97g per day for Men 19-50 years
Saturated Fat	17% 5.4g	6.1% 1.96g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	157% 2.5g	1.6g per day for Men 19-50 years
Omega 6	103% 17.5g	26.2% 4.46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	23.5% 30.5g	48.3% 62.8g	130g per day for Men 19-50 years
Sugars	8.5% 6.17g	8.2% 5.95g	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	1.4% 1.02g	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	% 0.74g	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	41.8% 16g	38g per day for Men 19-50 years
Protein	53.5% 30g	30% 16.7g	56g per day for Men 19-50 years

Vitamins

	Almonds	Udi's, Gluten Free, Whole Grain Dinner Rolls	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.2% 0.29mg	45% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	39.3% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.13mg	33.6% 5.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	242% 36.3mg	13% 1.97mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Udi's, Gluten Free, Whole Grain Dinner Rolls	Recommended Dietary Allowance
Calcium	38% 381mg	16.7% 167mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	40.8% 0.37mg	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	29% 2.32mg	8mg per day for Men 19-50 years
Magnesium	91% 383mg	32.4% 136mg	420mg per day for Men 19-50 years
Manganese	134% 3.1mg	104% 2.4mg	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	47% 330mg	700mg per day for Men 19-50 years
Potassium	30.6% 1039mg	11.4% 387mg	3400mg per day for Men 19-50 years
Selenium	10.6% 5.8μg	64.4% 35.4μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	48% 719mg	1500mg per day for Men 19-50 years
Zinc	40.2% 4.42mg	17.4% 1.9mg	11mg per day for Men 19-50 years
Water	0.17% 6.25g	1.15% 42.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Almonds vs Udi's, Gluten Free, Whole Grain Dinner Rolls:

• Almonds have 3.2 times more Vitamin B2 and 18.4 times more Vitamin E than Udi's, Gluten Free, Whole Grain Dinner Rolls.
• While Udi's, Gluten Free, Whole Grain Dinner Rolls contain 1.9 times more Vitamin B1 than Almonds.
• Both Almonds and Udi's, Gluten Free, Whole Grain Dinner Rolls have similar amounts of Vitamin B3 per 5 oz.

Comparing minerals per 5 ounces for Almonds vs Udi's, Gluten Free, Whole Grain Dinner Rolls:

• Almonds have 2.3 times more Calcium, 4 times more Copper, 2.3 times more Iron, 2.8 times more Magnesium, 1.3 times more Manganese, 2.1 times more Phosphorus, 2.7 times more Potassium and 2.3 times more Zinc than Udi's, Gluten Free, Whole Grain Dinner Rolls.
• While Udi's, Gluten Free, Whole Grain Dinner Rolls contain 6.1 times more Selenium and 507 times more Sodium than Almonds.

Comparison of macro-nutrients per 5 ounces:

• Almonds have 1.8 times more Energy, 4.3 times more Fat, 2.8 times more Saturated Fat, 3.9 times more Omega 6 and 1.8 times more Protein than Udi's, Gluten Free, Whole Grain Dinner Rolls.
• While Udi's, Gluten Free, Whole Grain Dinner Rolls contain 590.7 times more Omega 3 and 2.1 times more Carbohydrate than Almonds.
• Both Almonds and Udi's, Gluten Free, Whole Grain Dinner Rolls have similar amounts of Sugars and Fiber per 5 oz.
• Both Almonds as well as Udi's, Gluten Free, Whole Grain Dinner Rolls have insufficient amounts of Fructose, Glucose and Sucrose in 5 oz.