Comparing Nutrients in 100 grams 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	9.28% 269kcal	20% 579kcal	2900kcal per day for Men 19-50 years
Fat	4.5% 4.38g	51.5% 50g	97g per day for Men 19-50 years
Saturated Fat	2.88% 0.92g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	11% 0.17g	0.19% 0.003g	1.6g per day for Men 19-50 years
Omega 6	9.4% 1.6g	72.5% 12.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	34.6% 45g	16.6% 21.6g	130g per day for Men 19-50 years
Sugars	8.17% 5.9g	6% 4.35g	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	3.37% 2.44g	0.15% 0.11g	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	% 2.03g	% 0.17g	g per day for Men 19-50 years
Sucrose	% 0g	% 3.95g	g per day for Men 19-50 years
Fiber	16% 6.1g	33% 12.5g	38g per day for Men 19-50 years
Protein	22% 12.4g	37.8% 21g	56g per day for Men 19-50 years

Vitamins

	Rolls, hamburger or hot dog, whole wheat	Almonds	Recommended Dietary Allowance
Vitamin A	3.67% 33μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37% 0.44mg	17% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.4% 0.19mg	87.5% 1.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.3% 4.5mg	22.6% 3.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.84mg	9.4% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	190% 57μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	10.5% 42μg	11% 44μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	7.9% 0.19μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.44% 1.3mg	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	2.73% 0.41mg	171% 25.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.75% 4.5μg	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	20% 198mg	27% 269mg	1000mg per day for Men 19-50 years
Copper	26.6% 0.24mg	115% 1.03mg	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	30.3% 2.42mg	46.4% 3.7mg	8mg per day for Men 19-50 years
Magnesium	19.3% 81mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	100% 2.3mg	95% 2.18mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	101% 45.3μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	31% 217mg	68.7% 481mg	700mg per day for Men 19-50 years
Potassium	7.1% 242mg	21.6% 733mg	3400mg per day for Men 19-50 years
Selenium	60% 33μg	7.45% 4.1μg	55μg per day for Men 19-50 years
Sodium	32% 477mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	28.4% 3.12mg	11mg per day for Men 19-50 years
Water	0.97% 36g	0.12% 4.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams 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 100 g.
• Both Rolls, hamburger or hot dog, whole wheat as well as Almonds have insufficient amounts of Vitamin D in 100 g.

Comparing minerals per 100 grams 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 100 g.

Comparison of macro-nutrients per 100 grams:

• 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 100 g.