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

Macros Ratio

	Protein	Fat	Carbs
Rolls, hamburger or hot dog, whole wheat	18%	15%	67%
Almonds	14%	72%	14%

Macro Nutrients

	Rolls, hamburger or hot dog, whole wheat	Almonds	Recommended Dietary Allowance
Energy	13% 381kcal	28.3% 821kcal	2900kcal per day for Men 19-50 years
Fat	6.4% 6.2g	73% 70.8g	97g per day for Men 19-50 years
Saturated Fat	4.08% 1.3g	17% 5.4g	32g per day for Men 19-50 years
Omega 3	15.3% 0.25g	0.27% 0.004g	1.6g per day for Men 19-50 years
Omega 6	13.3% 2.27g	103% 17.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49% 63.7g	23.5% 30.5g	130g per day for Men 19-50 years
Sugars	11.6% 8.4g	8.5% 6.17g	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	4.77% 3.46g	0.22% 0.16g	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	% 2.88g	% 0.24g	g per day for Men 19-50 years
Sucrose	% 0g	% 5.6g	g per day for Men 19-50 years
Fiber	22.8% 8.65g	46.6% 17.7g	38g per day for Men 19-50 years
Protein	31.3% 17.5g	53.5% 30g	56g per day for Men 19-50 years

Vitamins

	Rolls, hamburger or hot dog, whole wheat	Almonds	Recommended Dietary Allowance
Vitamin A	5.2% 46.8μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.2% 0.63mg	24.2% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.4% 0.27mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	32% 5.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	15% 0.19mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	269% 80.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15% 59.5μg	15.6% 62.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	11.2% 0.27μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.05% 1.84mg	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	3.87% 0.58mg	242% 36.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.3% 6.38μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, hamburger or hot dog, whole wheat	Almonds	Recommended Dietary Allowance
Calcium	28% 281mg	38% 381mg	1000mg per day for Men 19-50 years
Copper	37.6% 0.34mg	162% 1.46mg	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	43% 3.43mg	65.7% 5.26mg	8mg per day for Men 19-50 years
Magnesium	27.3% 115mg	91% 383mg	420mg per day for Men 19-50 years
Manganese	142% 3.27mg	134% 3.1mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	143% 64.2μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	44% 308mg	97% 682mg	700mg per day for Men 19-50 years
Potassium	10% 343mg	30.6% 1039mg	3400mg per day for Men 19-50 years
Selenium	84.8% 46.6μg	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	45% 676mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	22% 2.42mg	40.2% 4.42mg	11mg per day for Men 19-50 years
Water	1.38% 51g	0.17% 6.25g	3700g per day for Men 19-50 years

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

• Rolls, hamburger or hot dog, whole wheat have more Vitamin A, 2.2 times more Vitamin B1, 1.2 times more Vitamin B3, 1.8 times more Vitamin B5, 1.4 times more Vitamin B6, more Vitamin B12, more Vitamin C and more Vitamin K than Almonds.
• While Almonds contain 6.1 times more Vitamin B2 and 62.5 times more Vitamin E than Rolls, hamburger or hot dog, whole wheat.
• Both Rolls, hamburger or hot dog, whole wheat and Almonds have similar amounts of Vitamin B9 per 5 oz.
• Both Rolls, hamburger or hot dog, whole wheat as well as Almonds have insufficient amounts of Vitamin D in 5 oz.

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

• Rolls, hamburger or hot dog, whole wheat have 8 times more Selenium and 477 times more Sodium than Almonds.
• While Almonds contain 1.4 times more Calcium, 4.3 times more Copper, 1.5 times more Iron, 3.3 times more Magnesium, 2.2 times more Phosphorus, 3 times more Potassium and 1.8 times more Zinc than Rolls, hamburger or hot dog, whole wheat.
• Both Rolls, hamburger or hot dog, whole wheat and Almonds have similar amounts of Manganese per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Rolls, hamburger or hot dog, whole wheat have 57.7 times more Omega 3, 2.1 times more Carbohydrate, 1.4 times more Sugars and 22.2 times more Fructose than Almonds.
• While Almonds contain 2.2 times more Energy, 11.4 times more Fat, 4.1 times more Saturated Fat, 7.7 times more Omega 6, 2 times more Fiber and 1.7 times more Protein than Rolls, hamburger or hot dog, whole wheat.
• Both Rolls, hamburger or hot dog, whole wheat as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.