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

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Rolls, hamburger or hotdog, plain	14%	13%	73%

Macro Nutrients

	Roasted Almonds	Rolls, hamburger or hotdog, plain	Recommended Dietary Allowance
Energy	29.2% 848kcal	13.6% 395kcal	2900kcal per day for Men 19-50 years
Fat	76.8% 74.5g	5.7% 5.54g	97g per day for Men 19-50 years
Saturated Fat	18% 5.8g	3.73% 1.2g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	16.2% 0.26g	1.6g per day for Men 19-50 years
Omega 6	108% 18.3g	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	23% 29.8g	54.6% 71g	130g per day for Men 19-50 years
Sugars	9.5% 6.9g	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	0.02% 0.014g	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	% 0.014g	% 3.2g	g per day for Men 19-50 years
Sucrose	% 6.73g	% 0g	g per day for Men 19-50 years
Fiber	40.7% 15.5g	6.7% 2.55g	38g per day for Men 19-50 years
Protein	53% 29.7g	24.7% 14g	56g per day for Men 19-50 years

Vitamins

	Roasted 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	9.1% 0.11mg	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	131% 1.7mg	32.4% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.2% 5.16mg	37% 5.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.1% 0.46mg	15.7% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	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	19.5% 78μg	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	226% 34mg	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

	Roasted Almonds	Rolls, hamburger or hotdog, plain	Recommended Dietary Allowance
Calcium	38% 380mg	20.4% 204mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	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	66% 5.3mg	60.8% 4.86mg	8mg per day for Men 19-50 years
Magnesium	94% 395mg	7.76% 32.6mg	420mg per day for Men 19-50 years
Manganese	138% 3.16mg	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	95% 668mg	20.5% 143mg	700mg per day for Men 19-50 years
Potassium	29.7% 1011mg	5.1% 173mg	3400mg per day for Men 19-50 years
Selenium	5.15% 2.83μg	70% 38.6μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	46.7% 700mg	1500mg per day for Men 19-50 years
Zinc	42.7% 4.7mg	9.4% 1.03mg	11mg per day for Men 19-50 years
Water	0.092% 3.4g	1.3% 48.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Rolls, hamburger or hotdog, plain per 5 oz

Compare the macro and micronutrient content in 5 oz of Roasted Almonds versus 5 oz of Rolls, hamburger or hotdog, plain to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 ounces of Roasted Almonds have 4 times more Vitamin B2, 2.2 times more Vitamin B6 and 88.5 times more Vitamin E than Rolls, hamburger or hotdog, plain.
• While 5 oz of Rolls, hamburger or hotdog, plain contain more Vitamin A, 7.1 times more Vitamin B1, 1.7 times more Vitamin B5, 1.7 times more Vitamin B9, more Vitamin B12 and more Vitamin K than Dry Roasted Almonds.
• Both Roasted Almonds and Rolls, hamburger or hotdog, plain provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin K
• 5 ounces of Rolls, hamburger or hotdog, plain have insufficient amounts of Vitamin E
• Both Dry Roasted Almonds as well as Rolls, hamburger or hotdog, plain have insufficient amounts of Vitamin C and Vitamin D in five ounces.

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

• 5 ounces of Roasted Almonds have 1.9 times more Calcium, 10.1 times more Copper, 12.1 times more Magnesium, 4.4 times more Manganese, 4.7 times more Phosphorus, 5.8 times more Potassium and 4.5 times more Zinc than Rolls, hamburger or hotdog, plain.
• While 5 oz of Rolls, hamburger or hotdog, plain contain 13.6 times more Selenium and 164.7 times more Sodium than Dry Roasted Almonds.
• Both Roasted Almonds and Rolls, hamburger or hotdog, plain contain similar levels of Iron per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Roasted Almonds have 2.1 times more Energy, 13.4 times more Fat, 4.9 times more Saturated Fat, 8.1 times more Omega 6, 6.1 times more Fiber and 2.1 times more Protein than Rolls, hamburger or hotdog, plain.
• While 5 oz of Rolls, hamburger or hotdog, plain contain 18.3 times more Omega 3, 2.4 times more Carbohydrate, 1.5 times more Sugars and 249 times more Fructose than Dry Roasted Almonds.
• 5 ounces of Roasted Almonds provide inadequate amounts of Omega 3