Comparing Nutrients in 7 ounces Oil Roasted Almonds VS Rolls, hamburger or hotdog, mixed-grain

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Rolls, hamburger or hotdog, mixed-grain	14%	20%	66%

Macro Nutrients

	Oil Roasted Almonds	Rolls, hamburger or hotdog, mixed-grain	Recommended Dietary Allowance
Energy	41.5% 1205kcal	18% 522kcal	2900kcal per day for Men 19-50 years
Fat	113% 109g	12.3% 12g	97g per day for Men 19-50 years
Saturated Fat	26% 8.35g	8.62% 2.76g	32g per day for Men 19-50 years
Omega 3	0% 0g	8.2% 0.13g	1.6g per day for Men 19-50 years
Omega 6	158% 27g	12.7% 2.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27% 35g	68% 88.5g	130g per day for Men 19-50 years
Sugars	12.5% 9.03g	17% 12.4g	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	0% 0g	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	% 0.079g	NA	g per day for Men 19-50 years
Sucrose	% 8.7g	NA	g per day for Men 19-50 years
Fiber	55% 21g	20% 7.54g	38g per day for Men 19-50 years
Protein	75.2% 42g	34% 19g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Rolls, hamburger or hotdog, mixed-grain	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.2% 0.18mg	76.6% 0.92mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	119% 1.55mg	47.3% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.5% 7.27mg	55.4% 8.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.1% 0.45mg	19.5% 0.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.23mg	14% 0.18mg	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	13.4% 53.6μg	55% 220μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.83% 0.02μg	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	344% 51.5mg	0.93% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	5.13% 6.15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Almonds	Rolls, hamburger or hotdog, mixed-grain	Recommended Dietary Allowance
Calcium	57.7% 577mg	19% 189mg	1000mg per day for Men 19-50 years
Copper	211% 1.9mg	47.6% 0.43mg	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	91% 7.3mg	98% 7.84mg	8mg per day for Men 19-50 years
Magnesium	129% 544mg	20.8% 87.3mg	420mg per day for Men 19-50 years
Manganese	212% 4.9mg	87.6% 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	132% 925mg	34.6% 242mg	700mg per day for Men 19-50 years
Potassium	40.8% 1387mg	9.34% 318mg	3400mg per day for Men 19-50 years
Selenium	14.8% 8.14μg	115% 63μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	60.6% 909mg	1500mg per day for Men 19-50 years
Zinc	55.4% 6.1mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	0.15% 5.56g	2.04% 75.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Oil Roasted Almonds vs Rolls, hamburger or hotdog, mixed-grain:

• Oil Roasted Almonds have 2.5 times more Vitamin B2, 1.3 times more Vitamin B6 and 371 times more Vitamin E than Rolls, hamburger or hotdog, mixed-grain.
• While Rolls, hamburger or hotdog, mixed-grain contain 5 times more Vitamin B1, 2.1 times more Vitamin B5, 4.1 times more Vitamin B9 and more Vitamin K than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Rolls, hamburger or hotdog, mixed-grain have similar amounts of Vitamin B3 per 7 oz.
• Both Oil Roasted Almonds as well as Rolls, hamburger or hotdog, mixed-grain have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Oil Roasted Almonds vs Rolls, hamburger or hotdog, mixed-grain:

• Oil Roasted Almonds have 3.1 times more Calcium, 4.4 times more Copper, 6.2 times more Magnesium, 2.4 times more Manganese, 3.8 times more Phosphorus, 4.4 times more Potassium and 2.9 times more Zinc than Rolls, hamburger or hotdog, mixed-grain.
• While Rolls, hamburger or hotdog, mixed-grain contain 7.8 times more Selenium, 458 times more Sodium and 13.6 times more Water than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Rolls, hamburger or hotdog, mixed-grain have similar amounts of Iron per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Oil Roasted Almonds have 2.3 times more Energy, 9.2 times more Fat, 3 times more Saturated Fat, 12.4 times more Omega 6, 2.8 times more Fiber and 2.2 times more Protein than Rolls, hamburger or hotdog, mixed-grain.
• While Rolls, hamburger or hotdog, mixed-grain contain more Omega 3, 2.5 times more Carbohydrate and 1.4 times more Sugars than Oil Roasted Almonds.
• Both Oil Roasted Almonds as well as Rolls, hamburger or hotdog, mixed-grain have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.