Comparing Nutrients in 7 ounces Rolls, hamburger or hot dog, whole wheat VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Rolls, hamburger or hot dog, whole wheat	18%	15%	67%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Rolls, hamburger or hot dog, whole wheat	Roasted Almonds	Recommended Dietary Allowance
Energy	18.4% 534kcal	41% 1187kcal	2900kcal per day for Men 19-50 years
Fat	8.96% 8.7g	107% 104g	97g per day for Men 19-50 years
Saturated Fat	5.7% 1.83g	25.4% 8.12g	32g per day for Men 19-50 years
Omega 3	21.5% 0.34g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	18.7% 3.18g	151% 25.7g	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	32% 41.7g	130g per day for Men 19-50 years
Sugars	16.2% 11.7g	13.3% 9.64g	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	0.027% 0.02g	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	% 0.02g	g per day for Men 19-50 years
Sucrose	% 0g	% 9.43g	g per day for Men 19-50 years
Fiber	32% 12g	57% 21.6g	38g per day for Men 19-50 years
Protein	44% 24.6g	74.3% 41.6g	56g per day for Men 19-50 years

Vitamins

	Rolls, hamburger or hot dog, whole wheat	Roasted 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	12.7% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.5% 0.37mg	183% 2.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	56% 8.97mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33.5% 1.67mg	12.7% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.6% 0.38mg	20.8% 0.27mg	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	21% 83.3μg	27.3% 109μg	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	316% 47.4mg	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	Roasted Almonds	Recommended Dietary Allowance
Calcium	39.3% 393mg	53% 532mg	1000mg per day for Men 19-50 years
Copper	52.7% 0.47mg	242% 2.2mg	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	93% 7.4mg	8mg per day for Men 19-50 years
Magnesium	38.3% 161mg	132% 554mg	420mg per day for Men 19-50 years
Manganese	199% 4.6mg	193% 4.43mg	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	61.5% 431mg	134% 935mg	700mg per day for Men 19-50 years
Potassium	14% 480mg	41.6% 1415mg	3400mg per day for Men 19-50 years
Selenium	119% 65.3μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	63% 947mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	59.7% 6.57mg	11mg per day for Men 19-50 years
Water	1.93% 71.3g	0.13% 4.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Rolls, hamburger or hot dog, whole wheat VS Roasted Almonds per 7 oz

Compare the macro and micronutrient content in 7 oz of Rolls, hamburger or hot dog, whole wheat versus 7 oz of Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Rolls, hamburger or hot dog, whole wheat have more Vitamin A, 5.7 times more Vitamin B1, 1.2 times more Vitamin B3, 2.6 times more Vitamin B5, 1.4 times more Vitamin B6, more Vitamin B12 and more Vitamin K than Roasted Almonds.
• While 7 oz of Dry Roasted Almonds contain 6.4 times more Vitamin B2, 1.3 times more Vitamin B9 and 58.3 times more Vitamin E than Rolls, hamburger or hot dog, whole wheat.
• 7 ounces of Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin K
• Both Rolls, hamburger or hot dog, whole wheat as well as Dry Roasted Almonds have insufficient amounts of Vitamin C and Vitamin D in seven ounces.

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

• 7 ounces of Rolls, hamburger or hot dog, whole wheat have 16.5 times more Selenium and 159 times more Sodium than Roasted Almonds.
• While 7 oz of Dry Roasted Almonds contain 1.4 times more Calcium, 4.6 times more Copper, 1.5 times more Iron, 3.4 times more Magnesium, 2.2 times more Phosphorus, 2.9 times more Potassium and 1.9 times more Zinc than Rolls, hamburger or hot dog, whole wheat.
• Both Rolls, hamburger or hot dog, whole wheat and Roasted Almonds contain similar levels of Manganese per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Rolls, hamburger or hot dog, whole wheat have 17.3 times more Omega 3, 2.1 times more Carbohydrate, 1.2 times more Sugars and 244 times more Fructose than Roasted Almonds.
• While 7 oz of Dry Roasted Almonds contain 2.2 times more Energy, 12 times more Fat, 4.4 times more Saturated Fat, 8.1 times more Omega 6, 1.8 times more Fiber and 1.7 times more Protein than Rolls, hamburger or hot dog, whole wheat.
• 7 ounces of Roasted Almonds provide inadequate amounts of Omega 3