Comparing Nutrients in 14 ounces AlmondsVS 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%

14 oz ▼

Macro Nutrients

Almondsvs Rolls, hamburger, whole grain white, calcium-fortified

79.2%2298kcal

Energy

35%1012kcal

2298 kcalvs1012 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Nuts and Seeds rich in Energy

204%198g

Fat

14.3%14g

198 gvs14 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fat

47%15g

Saturated Fat

14.4%4.6g

15 gvs4.6 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Nuts and Seeds rich in Saturated Fat

0.74%0.012g

Omega 3

33.5%0.54g

0.012 gvs0.54 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Nuts and Seeds rich in Omega 3

288%49g

Omega 6

25.4%4.3g

49 gvs4.3 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

65.8%85.5g

Carbohydrate

142%185g

85.5 gvs185 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Nuts and Seeds rich in Carbohydrate

24%17.3g

Sugars

51%37g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

17.3 gvs37 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sugars

0.6%0.44g

Fructose

≤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]

0.44 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fructose

%0.67g

Glucose

0.67 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Glucose

%15.7g

Sucrose

15.7 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sucrose

131%49.6g

Fiber

24%9.13g

49.6 gvs9.13 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fiber

150%84g

Protein

66%37g

84 gvs37 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 .

Find Nuts and Seeds rich in Vitamin A Buy Preformed Vegan Vitamin A

68%0.81mg

Vitamin B1

173%2.08mg

Thiamine

0.81 mgvs2.08 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B1 Buy Vegan Vitamin B1

347%4.5mg

Vitamin B2

96%1.25mg

Riboflavin

4.5 mgvs1.25 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

89.7%14.4mg

Vitamin B3

115%18.5mg

Niacin, nicotinic acid, niacinamide

14.4 mgvs18.5 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

37.4%1.87mg

Vitamin B5

Pantothenic acid

1.87 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

42%0.54mg

Vitamin B6

31.8%0.41mg

Pyridoxine

0.54 mgvs0.41 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B6

754%226μg

Vitamin B7

Biotin

226 μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B7

43.7%175μg

Vitamin B9

139%556μg

Folates and Folic Acid

175 μgvs556 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 .

Find Nuts and Seeds rich in Vitamin D Buy Vegan Vitamin D

678%102mg

Vitamin E

8.73%1.3mg

Tocopherols and Tocotrienols

102 mgvs1.3 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin E

0%0μg

Vitamin K

16.5%20μg

Phytomenadione or phylloquinone

0 μgvs20 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

107%1068mg

Calcium

92%925mg

1068 mgvs925 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Calcium

455%4.1mg

Copper

79%0.71mg

4.1 mgvs0.71 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Copper

Fluoride

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

184%14.7mg

Iron

128%10.3mg

14.7 mgvs10.3 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Iron

255%1072mg

Magnesium

36%151mg

1072 mgvs151 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Magnesium

376%8.65mg

Manganese

160%3.68mg

8.65 mgvs3.68 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Manganese

400%180μg

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

180 μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Molybdenum

273%1909mg

Phosphorus

86.7%607mg

1909 mgvs607 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Phosphorus

85.6%2909mg

Potassium

22%754mg

2909 mgvs754 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Potassium

29.6%16.3μg

Selenium

101%55.6μg

16.3 μgvs55.6 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Selenium

0.26%3.97mg

Sodium

135%2032mg

3.97 mgvs2032 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Sodium

113%12.4mg

Zinc

74%8.14mg

12.4 mgvs8.14 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Zinc

0.47%17.5g

Water

4.15%153g

17.5 gvs153 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 14 ounces of Almonds vs Rolls, hamburger, whole grain white, calcium-fortified:

Almonds have 3.6 times more Vitamin B2, 1.3 times more Vitamin B6 and 77.7 times more Vitamin E than Rolls, hamburger, whole grain white, calcium-fortified.
While Rolls, hamburger, whole grain white, calcium-fortified contain 2.6 times more Vitamin B1, 1.3 times more Vitamin B3, 3.2 times more Vitamin B9 and more Vitamin K than Almonds.
Both Almonds as well as Rolls, hamburger, whole grain white, calcium-fortified have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Almonds vs Rolls, hamburger, whole grain white, calcium-fortified:

Almonds have 5.8 times more Copper, 1.4 times more Iron, 7.1 times more Magnesium, 2.4 times more Manganese, 3.1 times more Phosphorus, 3.9 times more Potassium and 1.5 times more Zinc than Rolls, hamburger, whole grain white, calcium-fortified.
While Rolls, hamburger, whole grain white, calcium-fortified contain 3.4 times more Selenium, 512 times more Sodium and 8.8 times more Water than Almonds.
Both Almonds and Rolls, hamburger, whole grain white, calcium-fortified have similar amounts of Calcium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

Almonds have 2.3 times more Energy, 14.3 times more Fat, 3.3 times more Saturated Fat, 11.3 times more Omega 6, 5.4 times more Fiber and 2.3 times more Protein than Rolls, hamburger, whole grain white, calcium-fortified.
While Rolls, hamburger, whole grain white, calcium-fortified contain 45 times more Omega 3, 2.2 times more Carbohydrate and 2.1 times more Sugars than Almonds.
Both Almonds as well as Rolls, hamburger, whole grain white, calcium-fortified have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.

Compare more foods per 14 oz:

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

Compare Foods

Comparing Nutrients in 14 ounces AlmondsVS Rolls, hamburger, whole grain white, calcium-fortified

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 14 oz: