Comparing Nutrients in 5 ounces Rolls, hamburger or hotdog, mixed-grain VS Almond paste

Macros Ratio

	Protein	Fat	Carbs
Rolls, hamburger or hotdog, mixed-grain	14%	20%	66%
Almond paste	8%	52%	40%

Macro Nutrients

	Rolls, hamburger or hotdog, mixed-grain	Almond paste	Recommended Dietary Allowance
Energy	13% 373kcal	22.4% 649kcal	2900kcal per day for Men 19-50 years
Fat	8.77% 8.5g	40.5% 39.3g	97g per day for Men 19-50 years
Saturated Fat	6.16% 1.97g	11.6% 3.73g	32g per day for Men 19-50 years
Omega 3	5.85% 0.094g	17.6% 0.28g	1.6g per day for Men 19-50 years
Omega 6	9.06% 1.54g	46.5% 7.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48.6% 63.2g	52% 67.8g	130g per day for Men 19-50 years
Sugars	12.2% 8.86g	71% 51.4g	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	NA	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	14% 5.4g	18% 6.8g	38g per day for Men 19-50 years
Protein	24.3% 13.6g	22.8% 12.8g	56g per day for Men 19-50 years

Vitamins

	Rolls, hamburger or hotdog, mixed-grain	Almond paste	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	54.7% 0.66mg	9.7% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34% 0.44mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.6% 6.33mg	12.6% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.7mg	3.2% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	3.93% 0.051mg	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	39.3% 157μg	26% 103μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0.59% 0.014μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0.16% 0.14mg	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	0.66% 0.099mg	128% 19mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.66% 4.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, hamburger or hotdog, mixed-grain	Almond paste	Recommended Dietary Allowance
Calcium	13.5% 135mg	24.4% 244mg	1000mg per day for Men 19-50 years
Copper	34% 0.31mg	71.5% 0.64mg	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	70% 5.6mg	28.3% 2.27mg	8mg per day for Men 19-50 years
Magnesium	15% 62.4mg	44% 184mg	420mg per day for Men 19-50 years
Manganese	62.6% 1.44mg	52.8% 1.2mg	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	24.7% 173mg	52.2% 366mg	700mg per day for Men 19-50 years
Potassium	6.67% 227mg	13% 445mg	3400mg per day for Men 19-50 years
Selenium	82% 45μg	11% 5.95μg	55μg per day for Men 19-50 years
Sodium	43.3% 649mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	13.5% 1.5mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	1.46% 54g	0.54% 20g	3700g per day for Men 19-50 years

Nutrient Comparison: Rolls, hamburger or hotdog, mixed-grain VS Almond paste per 5 oz

Compare the macro and micronutrient content in 5 oz of Rolls, hamburger or hotdog, mixed-grain versus 5 oz of Almond paste to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Rolls, hamburger or hotdog, mixed-grain vs Almond paste:

• 5 ounces of Rolls, hamburger or hotdog, mixed-grain have 5.6 times more Vitamin B1, 3.1 times more Vitamin B3, 4.4 times more Vitamin B5, 2.6 times more Vitamin B6, 1.5 times more Vitamin B9 and more Vitamin K than Almond paste.
• While 5 oz of Almond paste contain 1.3 times more Vitamin B2 and 193.4 times more Vitamin E than Rolls, hamburger or hotdog, mixed-grain.
• 5 ounces of Rolls, hamburger or hotdog, mixed-grain have insufficient amounts of Vitamin E
• 5 ounces of Almond paste have insufficient amounts of Vitamin K
• Both Rolls, hamburger or hotdog, mixed-grain as well as Almond paste have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Rolls, hamburger or hotdog, mixed-grain vs Almond paste:

• 5 ounces of Rolls, hamburger or hotdog, mixed-grain have 2.5 times more Iron, 7.6 times more Selenium and 50.9 times more Sodium than Almond paste.
• While 5 oz of Almond paste contain 1.8 times more Calcium, 2.1 times more Copper, 3 times more Magnesium, 2.1 times more Phosphorus, 2 times more Potassium and 1.4 times more Zinc than Rolls, hamburger or hotdog, mixed-grain.
• Both Rolls, hamburger or hotdog, mixed-grain and Almond paste contain similar levels of Manganese per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Almond paste contain 1.7 times more Energy, 4.6 times more Fat, 1.9 times more Saturated Fat, 3 times more Omega 3, 5.1 times more Omega 6, 5.8 times more Sugars and 1.3 times more Fiber than Rolls, hamburger or hotdog, mixed-grain.
• Both Rolls, hamburger or hotdog, mixed-grain and Almond paste offer comparable quantities of Carbohydrate and Protein per five ounces.