Comparing Nutrients in 7 ounces Udi's, Gluten Free, Classic French Dinner Rolls VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Udi's, Gluten Free, Classic French Dinner Rolls	10%	19%	71%
Almonds	14%	72%	14%

Macro Nutrients

	Udi's, Gluten Free, Classic French Dinner Rolls	Almonds	Recommended Dietary Allowance
Energy	21.2% 615kcal	39.6% 1149kcal	2900kcal per day for Men 19-50 years
Fat	13% 12.7g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	NA	23.6% 7.54g	32g per day for Men 19-50 years
Omega 3	NA	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	NA	144% 24.5g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84% 109g	33% 42.8g	130g per day for Men 19-50 years
Sugars	26% 19g	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	0.96% 0.69g	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	% 0.95g	% 0.34g	g per day for Men 19-50 years
Sucrose	% 0g	% 7.84g	g per day for Men 19-50 years
Fiber	19% 7.14g	65.3% 25g	38g per day for Men 19-50 years
Protein	28.3% 16g	75% 42g	56g per day for Men 19-50 years

Vitamins

	Udi's, Gluten Free, Classic French Dinner Rolls	Almonds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	174% 2.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	45% 7.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	18.7% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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	NA	22% 87.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	339% 51mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Udi's, Gluten Free, Classic French Dinner Rolls	Almonds	Recommended Dietary Allowance
Calcium	16.3% 163mg	53.4% 534mg	1000mg per day for Men 19-50 years
Copper	18.3% 0.16mg	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	19.3% 1.55mg	92% 7.36mg	8mg per day for Men 19-50 years
Magnesium	20.8% 87.3mg	128% 536mg	420mg per day for Men 19-50 years
Manganese	69% 1.6mg	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	35.7% 250mg	136% 955mg	700mg per day for Men 19-50 years
Potassium	9.4% 319mg	42.8% 1455mg	3400mg per day for Men 19-50 years
Selenium	NA	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	94% 1403mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	12.6% 1.4mg	56.3% 6.2mg	11mg per day for Men 19-50 years
Water	1.5% 56g	0.24% 8.75g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Udi's, Gluten Free, Classic French Dinner Rolls vs Almonds:

Both Udi's, Gluten Free, Classic French Dinner Rolls and Almonds have similar amounts of vitamins per 7 oz
• Both Udi's, Gluten Free, Classic French Dinner Rolls and Almonds have similar amounts of Vitamin B5 per 7 oz.

Comparing minerals per 7 ounces for Udi's, Gluten Free, Classic French Dinner Rolls vs Almonds:

• Udi's, Gluten Free, Classic French Dinner Rolls have 707 times more Sodium than Almonds.
• While Almonds contain 3.3 times more Calcium, 12.4 times more Copper, 4.8 times more Iron, 6.1 times more Magnesium, 2.7 times more Manganese, 3.8 times more Phosphorus, 4.6 times more Potassium and 4.5 times more Zinc than Udi's, Gluten Free, Classic French Dinner Rolls.

Comparison of macro-nutrients per 7 ounces:

• Udi's, Gluten Free, Classic French Dinner Rolls have 2.6 times more Carbohydrate and 2.2 times more Sugars than Almonds.
• While Almonds contain 1.9 times more Energy, 7.8 times more Fat, 3.5 times more Fiber and 2.6 times more Protein than Udi's, Gluten Free, Classic French Dinner Rolls.
• Both Udi's, Gluten Free, Classic French Dinner Rolls as well as Almonds have insufficient amounts of Fructose, Glucose and Sucrose in 7 oz.