Comparing Nutrients in 100 grams Rolls, hard (includes kaiser) VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Rolls, hard (includes kaiser)	14%	13%	73%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Rolls, hard (includes kaiser)	Blanched Almonds	Recommended Dietary Allowance
Energy	10% 293kcal	20.3% 590kcal	2900kcal per day for Men 19-50 years
Fat	4.43% 4.3g	54% 52.5g	97g per day for Men 19-50 years
Saturated Fat	1.9% 0.61g	12.4% 3.95g	32g per day for Men 19-50 years
Omega 3	6.06% 0.097g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	9.54% 1.62g	72.7% 12.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40.5% 52.7g	14.4% 18.7g	130g per day for Men 19-50 years
Sugars	2.44% 1.77g	6.4% 4.63g	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	NA	0% 0g	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	NA	% 0.03g	g per day for Men 19-50 years
Sucrose	NA	% 4.46g	g per day for Men 19-50 years
Fiber	6.05% 2.3g	26% 9.9g	38g per day for Men 19-50 years
Protein	17.7% 9.9g	38.2% 21.4g	56g per day for Men 19-50 years

Vitamins

	Rolls, hard (includes kaiser)	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26% 0.34mg	54.7% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.5% 4.24mg	22% 3.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.2% 0.41mg	6.28% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.7% 0.035mg	8.85% 0.12mg	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	23.8% 95μg	12.3% 49μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	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	2.8% 0.42mg	158% 23.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.5% 0.6μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, hard (includes kaiser)	Blanched Almonds	Recommended Dietary Allowance
Calcium	9.5% 95mg	23.6% 236mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	114% 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	41% 3.28mg	41% 3.28mg	8mg per day for Men 19-50 years
Magnesium	6.43% 27mg	64% 268mg	420mg per day for Men 19-50 years
Manganese	20% 0.46mg	79.8% 1.84mg	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	14.3% 100mg	68.7% 481mg	700mg per day for Men 19-50 years
Potassium	3.18% 108mg	19.4% 659mg	3400mg per day for Men 19-50 years
Selenium	71% 39μg	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	36.3% 544mg	1.27% 19mg	1500mg per day for Men 19-50 years
Zinc	8.55% 0.94mg	27% 2.97mg	11mg per day for Men 19-50 years
Water	0.84% 31g	0.12% 4.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Rolls, hard (includes kaiser) vs Blanched Almonds:

• Rolls, hard (includes kaiser) have 2.5 times more Vitamin B1, 1.2 times more Vitamin B3, 1.3 times more Vitamin B5 and 1.9 times more Vitamin B9 than Blanched Almonds.
• While Blanched Almonds contain 2.1 times more Vitamin B2, 3.3 times more Vitamin B6 and 56.5 times more Vitamin E than Rolls, hard (includes kaiser).
• Both Rolls, hard (includes kaiser) as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 100 g.

Comparing minerals per 100 grams for Rolls, hard (includes kaiser) vs Blanched Almonds:

• Rolls, hard (includes kaiser) have 12.2 times more Selenium and 28.6 times more Sodium than Blanched Almonds.
• While Blanched Almonds contain 2.5 times more Calcium, 6.3 times more Copper, 9.9 times more Magnesium, 4 times more Manganese, 4.8 times more Phosphorus, 6.1 times more Potassium and 3.2 times more Zinc than Rolls, hard (includes kaiser).
• Both Rolls, hard (includes kaiser) and Blanched Almonds have similar amounts of Iron per 100 g.

Comparison of macro-nutrients per 100 grams:

• Rolls, hard (includes kaiser) have 24.3 times more Omega 3 and 2.8 times more Carbohydrate than Blanched Almonds.
• While Blanched Almonds contain 2 times more Energy, 12.2 times more Fat, 6.5 times more Saturated Fat, 7.6 times more Omega 6, 2.6 times more Sugars, 4.3 times more Fiber and 2.2 times more Protein than Rolls, hard (includes kaiser).
• Both Rolls, hard (includes kaiser) as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.