Comparing Nutrients in 7 ounces Almonds VS Rolls, hamburger or hot dog, wheat/cracked wheat

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Rolls, hamburger or hot dog, wheat/cracked wheat	17%	12%	71%

Macro Nutrients

	Almonds	Rolls, hamburger or hot dog, wheat/cracked wheat	Recommended Dietary Allowance
Energy	39.6% 1149kcal	18.4% 534kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	7.4% 7.16g	97g per day for Men 19-50 years
Saturated Fat	23.6% 7.54g	4.63% 1.5g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	144% 24.5g	18.8% 3.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33% 42.8g	72.2% 94g	130g per day for Men 19-50 years
Sugars	12% 8.63g	19% 13.7g	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	0.3% 0.22g	8.2% 5.93g	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	% 0.34g	% 4.56g	g per day for Men 19-50 years
Sucrose	% 7.84g	% 0g	g per day for Men 19-50 years
Fiber	65.3% 25g	22% 8.33g	38g per day for Men 19-50 years
Protein	75% 42g	41.4% 23g	56g per day for Men 19-50 years

Vitamins

	Almonds	Rolls, hamburger or hot dog, wheat/cracked wheat	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.95% 53.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	88% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	174% 2.26mg	44.4% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.18mg	59.3% 9.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.7% 0.93mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	19.4% 0.25mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	377% 113μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	22% 87.3μg	41.7% 167μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	15.7% 0.38μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	2.87% 2.58mg	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	339% 51mg	5.3% 0.79mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	11.2% 13.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Rolls, hamburger or hot dog, wheat/cracked wheat	Recommended Dietary Allowance
Calcium	53.4% 534mg	39% 389mg	1000mg per day for Men 19-50 years
Copper	227% 2.05mg	36.4% 0.33mg	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	92% 7.36mg	72.4% 5.8mg	8mg per day for Men 19-50 years
Magnesium	128% 536mg	22.2% 93mg	420mg per day for Men 19-50 years
Manganese	188% 4.32mg	106% 2.44mg	2.3mg per day for Men 19-50 years
Molybdenum	200% 90μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	136% 955mg	43.7% 306mg	700mg per day for Men 19-50 years
Potassium	42.8% 1455mg	10.6% 359mg	3400mg per day for Men 19-50 years
Selenium	14.8% 8.14μg	96% 53μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	61.3% 919mg	1500mg per day for Men 19-50 years
Zinc	56.3% 6.2mg	21% 2.32mg	11mg per day for Men 19-50 years
Water	0.24% 8.75g	1.9% 70g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Almonds vs Rolls, hamburger or hot dog, wheat/cracked wheat:

• Almonds have 3.9 times more Vitamin B2 and 64.1 times more Vitamin E than Rolls, hamburger or hot dog, wheat/cracked wheat.
• While Rolls, hamburger or hot dog, wheat/cracked wheat contain more Vitamin A, 2.6 times more Vitamin B1, 1.3 times more Vitamin B3, 1.4 times more Vitamin B5, 1.9 times more Vitamin B9, more Vitamin B12, more Vitamin C and more Vitamin K than Almonds.
• Both Almonds and Rolls, hamburger or hot dog, wheat/cracked wheat have similar amounts of Vitamin B6 per 7 oz.
• Both Almonds as well as Rolls, hamburger or hot dog, wheat/cracked wheat have insufficient amounts of Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Almonds vs Rolls, hamburger or hot dog, wheat/cracked wheat:

• Almonds have 1.4 times more Calcium, 6.2 times more Copper, 1.3 times more Iron, 5.7 times more Magnesium, 1.8 times more Manganese, 3.1 times more Phosphorus, 4 times more Potassium and 2.7 times more Zinc than Rolls, hamburger or hot dog, wheat/cracked wheat.
• While Rolls, hamburger or hot dog, wheat/cracked wheat contain 6.5 times more Selenium and 463 times more Sodium than Almonds.

Comparison of macro-nutrients per 7 ounces:

• Almonds have 2.2 times more Energy, 13.8 times more Fat, 5.1 times more Saturated Fat, 7.7 times more Omega 6, 3 times more Fiber and 1.8 times more Protein than Rolls, hamburger or hot dog, wheat/cracked wheat.
• While Rolls, hamburger or hot dog, wheat/cracked wheat contain 61.7 times more Omega 3, 2.2 times more Carbohydrate, 1.6 times more Sugars and 27.2 times more Fructose than Almonds.
• Both Almonds as well as Rolls, hamburger or hot dog, wheat/cracked wheat have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.