Comparing Nutrients in 7 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	18.4% 534kcal	39.6% 1149kcal	2900kcal per day for Men 19-50 years
Fat	8.96% 8.7g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	5.7% 1.83g	23.6% 7.54g	32g per day for Men 19-50 years
Omega 3	21.5% 0.34g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	18.7% 3.18g	144% 24.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68.6% 89g	33% 42.8g	130g per day for Men 19-50 years
Sugars	16.2% 11.7g	12% 8.63g	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	6.68% 4.84g	0.3% 0.22g	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	% 4.03g	% 0.34g	g per day for Men 19-50 years
Sucrose	% 0g	% 7.84g	g per day for Men 19-50 years
Fiber	32% 12g	65.3% 25g	38g per day for Men 19-50 years
Protein	44% 24.6g	75% 42g	56g per day for Men 19-50 years

Vitamins

	Rolls, hamburger or hot dog, whole wheat	Almonds	Recommended Dietary Allowance
Vitamin A	7.28% 65.5μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	73% 0.88mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.5% 0.37mg	174% 2.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	56% 8.97mg	45% 7.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33.5% 1.67mg	18.7% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.6% 0.38mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	377% 113μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	21% 83.3μg	22% 87.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	15.7% 0.38μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.87% 2.58mg	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	5.42% 0.81mg	339% 51mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.44% 8.93μg	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	39.3% 393mg	53.4% 534mg	1000mg per day for Men 19-50 years
Copper	52.7% 0.47mg	227% 2.05mg	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	60% 4.8mg	92% 7.36mg	8mg per day for Men 19-50 years
Magnesium	38.3% 161mg	128% 536mg	420mg per day for Men 19-50 years
Manganese	199% 4.6mg	188% 4.32mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	200% 90μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	61.5% 431mg	136% 955mg	700mg per day for Men 19-50 years
Potassium	14% 480mg	42.8% 1455mg	3400mg per day for Men 19-50 years
Selenium	119% 65.3μg	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	63% 947mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	56.3% 6.2mg	11mg per day for Men 19-50 years
Water	1.93% 71.3g	0.24% 8.75g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 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 7 oz.
• Both Rolls, hamburger or hot dog, whole wheat as well as Almonds have insufficient amounts of Vitamin D in 7 oz.

Comparing minerals per 7 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 7 oz.

Comparison of macro-nutrients per 7 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 7 oz.