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

Macros Ratio

	Protein	Fat	Carbs
Rolls, hard (includes kaiser)	14%	13%	73%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Rolls, hard (includes kaiser)	Roasted Almonds	Recommended Dietary Allowance
Energy	10% 293kcal	20.6% 598kcal	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	12.8% 4.1g	32g per day for Men 19-50 years
Omega 3	6.06% 0.097g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	9.54% 1.62g	76% 13g	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	16% 21g	130g per day for Men 19-50 years
Sugars	2.44% 1.77g	6.7% 4.86g	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	0.014% 0.01g	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	% 0.01g	g per day for Men 19-50 years
Sucrose	NA	% 4.75g	g per day for Men 19-50 years
Fiber	6.05% 2.3g	28.7% 11g	38g per day for Men 19-50 years
Protein	17.7% 9.9g	37.4% 21g	56g per day for Men 19-50 years

Vitamins

	Rolls, hard (includes kaiser)	Roasted 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	6.4% 0.077mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26% 0.34mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.5% 4.24mg	22.7% 3.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.2% 0.41mg	6.42% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.7% 0.035mg	10.5% 0.14mg	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	13.8% 55μg	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	159% 24mg	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)	Roasted Almonds	Recommended Dietary Allowance
Calcium	9.5% 95mg	27% 268mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	122% 1.1mg	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	46.6% 3.73mg	8mg per day for Men 19-50 years
Magnesium	6.43% 27mg	66.4% 279mg	420mg per day for Men 19-50 years
Manganese	20% 0.46mg	97% 2.23mg	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	67.3% 471mg	700mg per day for Men 19-50 years
Potassium	3.18% 108mg	21% 713mg	3400mg per day for Men 19-50 years
Selenium	71% 39μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	36.3% 544mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	8.55% 0.94mg	30% 3.3mg	11mg per day for Men 19-50 years
Water	0.84% 31g	0.065% 2.4g	3700g per day for Men 19-50 years

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

• Rolls, hard (includes kaiser) have 6.2 times more Vitamin B1, 1.3 times more Vitamin B5 and 1.7 times more Vitamin B9 than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 3.6 times more Vitamin B2, 3.9 times more Vitamin B6 and 56.9 times more Vitamin E than Rolls, hard (includes kaiser).
• Both Rolls, hard (includes kaiser) and Dry Roasted Almonds have similar amounts of Vitamin B3 per 100 g.
• Both Rolls, hard (includes kaiser) as well as Dry Roasted 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 Roasted Almonds:

• Rolls, hard (includes kaiser) have 19.6 times more Selenium and 181.3 times more Sodium than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 2.8 times more Calcium, 6.7 times more Copper, 10.3 times more Magnesium, 4.9 times more Manganese, 4.7 times more Phosphorus, 6.6 times more Potassium and 3.5 times more Zinc than Rolls, hard (includes kaiser).
• Both Rolls, hard (includes kaiser) and Dry Roasted Almonds have similar amounts of Iron per 100 g.

Comparison of macro-nutrients per 100 grams:

• Rolls, hard (includes kaiser) have 9.7 times more Omega 3 and 2.5 times more Carbohydrate than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 2 times more Energy, 12.2 times more Fat, 6.8 times more Saturated Fat, 8 times more Omega 6, 2.7 times more Sugars, 4.7 times more Fiber and 2.1 times more Protein than Rolls, hard (includes kaiser).
• Both Rolls, hard (includes kaiser) as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.