Comparing Nutrients in 5 ounces Rolls, hamburger, whole grain white, calcium-fortified VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Rolls, hamburger, whole grain white, calcium-fortified	15%	12%	73%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Rolls, hamburger, whole grain white, calcium-fortified	Roasted Almonds	Recommended Dietary Allowance
Energy	12.5% 361kcal	29.2% 848kcal	2900kcal per day for Men 19-50 years
Fat	5.1% 4.95g	76.8% 74.5g	97g per day for Men 19-50 years
Saturated Fat	5.15% 1.65g	18% 5.8g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	9.06% 1.54g	108% 18.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50.7% 66g	23% 29.8g	130g per day for Men 19-50 years
Sugars	18% 13g	9.5% 6.9g	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	0.02% 0.014g	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	% 0.014g	g per day for Men 19-50 years
Sucrose	NA	% 6.73g	g per day for Men 19-50 years
Fiber	8.58% 3.26g	40.7% 15.5g	38g per day for Men 19-50 years
Protein	23.5% 13g	53% 29.7g	56g per day for Men 19-50 years

Vitamins

	Rolls, hamburger, whole grain white, calcium-fortified	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61.8% 0.74mg	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34.5% 0.45mg	131% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41.2% 6.6mg	32.2% 5.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	9.1% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	15% 0.19mg	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	49.6% 198μg	19.5% 78μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	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	3.1% 0.47mg	226% 34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.9% 7.1μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, hamburger, whole grain white, calcium-fortified	Roasted Almonds	Recommended Dietary Allowance
Calcium	33% 330mg	38% 380mg	1000mg per day for Men 19-50 years
Copper	28% 0.25mg	173% 1.56mg	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	46% 3.67mg	66% 5.3mg	8mg per day for Men 19-50 years
Magnesium	13% 54mg	94% 395mg	420mg per day for Men 19-50 years
Manganese	57% 1.3mg	138% 3.16mg	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	31% 217mg	95% 668mg	700mg per day for Men 19-50 years
Potassium	7.92% 269mg	29.7% 1011mg	3400mg per day for Men 19-50 years
Selenium	36% 20μg	5.15% 2.83μg	55μg per day for Men 19-50 years
Sodium	48.4% 726mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	26.4% 2.9mg	42.7% 4.7mg	11mg per day for Men 19-50 years
Water	1.5% 55g	0.092% 3.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Rolls, hamburger, whole grain white, calcium-fortified VS Roasted Almonds per 5 oz

Compare the macro and micronutrient content in 5 oz of Rolls, hamburger, whole grain white, calcium-fortified versus 5 oz of Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Rolls, hamburger, whole grain white, calcium-fortified vs Roasted Almonds:

• 5 ounces of Rolls, hamburger, whole grain white, calcium-fortified have 6.8 times more Vitamin B1, 1.3 times more Vitamin B3, 2.5 times more Vitamin B9 and more Vitamin K than Roasted Almonds.
• While 5 oz of Dry Roasted Almonds contain 3.8 times more Vitamin B2, 1.3 times more Vitamin B6 and 72.4 times more Vitamin E than Rolls, hamburger, whole grain white, calcium-fortified.
• 5 ounces of Roasted Almonds have insufficient amounts of Vitamin K
• Both Rolls, hamburger, whole grain white, calcium-fortified as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Rolls, hamburger, whole grain white, calcium-fortified vs Roasted Almonds:

• 5 ounces of Rolls, hamburger, whole grain white, calcium-fortified have 7 times more Selenium and 170.7 times more Sodium than Roasted Almonds.
• While 5 oz of Dry Roasted Almonds contain 6.1 times more Copper, 1.4 times more Iron, 7.3 times more Magnesium, 2.4 times more Manganese, 3.1 times more Phosphorus, 3.8 times more Potassium and 1.6 times more Zinc than Rolls, hamburger, whole grain white, calcium-fortified.
• Both Rolls, hamburger, whole grain white, calcium-fortified and Roasted Almonds contain similar levels of Calcium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Rolls, hamburger, whole grain white, calcium-fortified have 13.5 times more Omega 3, 2.2 times more Carbohydrate and 1.9 times more Sugars than Roasted Almonds.
• While 5 oz of Dry Roasted Almonds contain 2.3 times more Energy, 15.1 times more Fat, 3.5 times more Saturated Fat, 11.9 times more Omega 6, 4.7 times more Fiber and 2.3 times more Protein than Rolls, hamburger, whole grain white, calcium-fortified.
• 5 ounces of Roasted Almonds provide inadequate amounts of Omega 3