Comparing Nutrients in 5 ounces Blanched Almonds VS Rolls, hamburger or hotdog, plain

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Rolls, hamburger or hotdog, plain	14%	13%	73%

Macro Nutrients

	Blanched Almonds	Rolls, hamburger or hotdog, plain	Recommended Dietary Allowance
Energy	29% 836kcal	13.6% 395kcal	2900kcal per day for Men 19-50 years
Fat	76.7% 74.4g	5.7% 5.54g	97g per day for Men 19-50 years
Saturated Fat	17.5% 5.6g	3.73% 1.2g	32g per day for Men 19-50 years
Omega 3	0.35% 0.006g	16.2% 0.26g	1.6g per day for Men 19-50 years
Omega 6	103% 17.5g	13.3% 2.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.4% 26.5g	54.6% 71g	130g per day for Men 19-50 years
Sugars	9.05% 6.56g	14.2% 10.3g	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	4.87% 3.53g	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	% 0.043g	% 3.2g	g per day for Men 19-50 years
Sucrose	% 6.32g	% 0g	g per day for Men 19-50 years
Fiber	37% 14g	6.7% 2.55g	38g per day for Men 19-50 years
Protein	54% 30.3g	24.7% 14g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Rolls, hamburger or hotdog, plain	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.57% 41μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.6% 0.27mg	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77.5% 1mg	32.4% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.96mg	37% 5.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.9% 0.45mg	15.7% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.5% 0.16mg	6.87% 0.089mg	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	17.4% 69.5μg	33.3% 133μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	12% 0.28μg	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	224% 33.7mg	2.55% 0.38mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	5.67% 6.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Rolls, hamburger or hotdog, plain	Recommended Dietary Allowance
Calcium	33.5% 335mg	20.4% 204mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	17% 0.15mg	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	58% 4.65mg	60.8% 4.86mg	8mg per day for Men 19-50 years
Magnesium	90% 380mg	7.76% 32.6mg	420mg per day for Men 19-50 years
Manganese	113% 2.6mg	31.6% 0.73mg	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	97% 682mg	20.5% 143mg	700mg per day for Men 19-50 years
Potassium	27.5% 934mg	5.1% 173mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	70% 38.6μg	55μg per day for Men 19-50 years
Sodium	1.8% 27mg	46.7% 700mg	1500mg per day for Men 19-50 years
Zinc	38.3% 4.2mg	9.4% 1.03mg	11mg per day for Men 19-50 years
Water	0.17% 6.4g	1.3% 48.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Blanched Almonds vs Rolls, hamburger or hotdog, plain:

• Blanched Almonds have 2.4 times more Vitamin B2, 1.8 times more Vitamin B6 and 88 times more Vitamin E than Rolls, hamburger or hotdog, plain.
• While Rolls, hamburger or hotdog, plain contain more Vitamin A, 2.8 times more Vitamin B1, 1.8 times more Vitamin B5, 1.9 times more Vitamin B9, more Vitamin B12, more Vitamin C and more Vitamin K than Blanched Almonds.
• Both Blanched Almonds and Rolls, hamburger or hotdog, plain have similar amounts of Vitamin B3 per 5 oz.
• Both Blanched Almonds as well as Rolls, hamburger or hotdog, plain have insufficient amounts of Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Blanched Almonds vs Rolls, hamburger or hotdog, plain:

• Blanched Almonds have 1.6 times more Calcium, 9.4 times more Copper, 11.7 times more Magnesium, 3.6 times more Manganese, 4.8 times more Phosphorus, 5.4 times more Potassium and 4.1 times more Zinc than Rolls, hamburger or hotdog, plain.
• While Rolls, hamburger or hotdog, plain contain 8.5 times more Selenium and 26 times more Sodium than Blanched Almonds.
• Both Blanched Almonds and Rolls, hamburger or hotdog, plain have similar amounts of Iron per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Blanched Almonds have 2.1 times more Energy, 13.4 times more Fat, 4.7 times more Saturated Fat, 7.7 times more Omega 6, 5.5 times more Fiber and 2.2 times more Protein than Rolls, hamburger or hotdog, plain.
• While Rolls, hamburger or hotdog, plain contain 45.8 times more Omega 3, 2.7 times more Carbohydrate, 1.6 times more Sugars and more Fructose than Blanched Almonds.
• Both Blanched Almonds as well as Rolls, hamburger or hotdog, plain have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.