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Comparing Nutrients in 100 calories AlmondsVS Rolls, hamburger, whole grain white, calcium-fortified

Weight per 100 calories

Almonds
17.3g
Rolls, hamburger, whole grain white, calcium-fortified
39.2g

Almonds have 2.3 times more energy per 100g than Rolls, hamburger, whole grain white, calcium-fortified. It has very high energy density when compared to other foods. Rolls, hamburger, whole grain white, calcium-fortified having high energy density.

Which food has more nutrients per 100 calories - Almonds or Rolls, hamburger, whole grain white, calcium-fortified?

Macros Ratio

Protein Fat Carbs

Almonds
14%
72%
14%
Rolls, hamburger, whole grain white, calcium-fortified
15%
12%
73%
100 kcal ▼

Macro Nutrients

Almondsvs Rolls, hamburger, whole grain white, calcium-fortified
3.45%100kcal
Energy
3.45%100kcal
100 kcalvs100 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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8.9%8.62g
Fat
1.4%1.37g
8.62 gvs1.37 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fat
2.05%0.66g
Saturated Fat
1.43%0.46g
0.66 gvs0.46 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Nuts and Seeds rich in Saturated Fat
0.032%0.001g
Omega 3
3.3%0.053g
0.001 gvs0.053 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Nuts and Seeds rich in Omega 3
12.5%2.13g
Omega 6
2.5%0.43g
2.13 gvs0.43 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Nuts and Seeds rich in Omega 6
0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Cholesterol
2.86%3.72g
Carbohydrate
14%18.2g
3.72 gvs18.2 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Nuts and Seeds rich in Carbohydrate
1.04%0.75g
Sugars
5.03%3.65g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
0.75 gvs3.65 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.026%0.019g
Fructose
NA
≤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]
0.019 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fructose
%0.029g
Glucose
NA
0.029 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Glucose
%0.68g
Sucrose
NA
0.68 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sucrose
5.7%2.16g
Fiber
2.37%0.9g
2.16 gvs0.9 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fiber
6.52%3.65g
Protein
6.5%3.65g
3.65 gvs3.65 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Nuts and Seeds rich in Protein Buy premium vegan protein powder

Vitamins

Almondsvs Rolls, hamburger, whole grain white, calcium-fortified
0%0μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
0 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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2.95%0.035mg
Vitamin B1
17%0.21mg
Thiamine
0.035 mgvs0.21 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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15%0.2mg
Vitamin B2
9.53%0.12mg
Riboflavin
0.2 mgvs0.12 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B2 Buy Vegan Vitamin B2
3.9%0.62mg
Vitamin B3
11.4%1.82mg
Niacin, nicotinic acid, niacinamide
0.62 mgvs1.82 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
1.63%0.081mg
Vitamin B5
NA
Pantothenic acid
0.081 mgvsNA mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
1.82%0.024mg
Vitamin B6
3.14%0.041mg
Pyridoxine
0.024 mgvs0.041 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B6
33%9.84μg
Vitamin B7
NA
Biotin
9.84 μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B7
1.9%7.6μg
Vitamin B9
13.7%55μg
Folates and Folic Acid
7.6 μgvs55 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B9
0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B12 Buy Vegan Vitamin B12
0%0mg
Vitamin C
0%0mg
Ascorbic acid
0 mgvs0 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin C
0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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29.5%4.43mg
Vitamin E
0.86%0.13mg
Tocopherols and Tocotrienols
4.43 mgvs0.13 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0%0μg
Vitamin K
1.63%1.96μg
Phytomenadione or phylloquinone
0 μgvs1.96 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin K

Minerals

Almondsvs Rolls, hamburger, whole grain white, calcium-fortified
4.65%46.5mg
Calcium
9.14%91mg
46.5 mgvs91 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Calcium
19.8%0.18mg
Copper
7.8%0.07mg
0.18 mgvs0.07 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Copper
NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Fluoride
8%0.64mg
Iron
12.7%1mg
0.64 mgvs1 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Iron
11%46.6mg
Magnesium
3.55%15mg
46.6 mgvs15 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Magnesium
16.4%0.38mg
Manganese
15.8%0.36mg
0.38 mgvs0.36 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Manganese
17.4%7.82μg
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
7.82 μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Molybdenum
12%83mg
Phosphorus
8.57%60mg
83 mgvs60 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Phosphorus
3.72%127mg
Potassium
2.2%74.5mg
127 mgvs74.5 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Potassium
1.3%0.71μg
Selenium
10%5.5μg
0.71 μgvs5.5 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Selenium
0.012%0.17mg
Sodium
13.4%201mg
0.17 mgvs201 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Sodium
4.9%0.54mg
Zinc
7.3%0.8mg
0.54 mgvs0.8 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Zinc
0.021%0.76g
Water
0.41%15g
0.76 gvs15 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Nuts and Seeds rich in Water
Lets compare vitamin content per 100 calories of Almonds vs Rolls, hamburger, whole grain white, calcium-fortified:
Comparing minerals per 100 calories for Almonds vs Rolls, hamburger, whole grain white, calcium-fortified:
Comparison of macro-nutrients per 100 calories:



Compare more foods per 100 kcal:

AlmondsVS Blanched AlmondsRolls, hamburger, whole grain white, calcium-fortifiedVS Blanched AlmondsAlmondsVS Pancakes, whole wheat, dry mix, incompleteRolls, hamburger, whole grain white, calcium-fortifiedVS Pancakes, whole wheat, dry mix, incomplete
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Nutrients data from USDA National Nutrient Database for Standard Reference by US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory.

Recommended Dietary Allowances (RDA) compiled from U.S. Department of Health & Human Services , National Institutes of Health.

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