Comparing Nutrients in 14 ounces Rolls, dinner, whole-wheatVS Oil Roasted Almonds

Macros Ratio

Protein Fat Carbs

Rolls, dinner, whole-wheat

12%

15%

73%

Oil Roasted Almonds

13%

76%

11%

14 oz ▼

Macro Nutrients

Rolls, dinner, whole-wheatvs Oil Roasted Almonds

36.4%1056kcal

Energy

83%2409kcal

1056 kcalvs2409 kcal

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

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19.2%18.7g

Fat

226%219g

18.7 gvs219 g

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

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10.4%3.3g

Saturated Fat

52%16.7g

3.3 gvs16.7 g

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

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30%0.48g

Omega 3

0%0g

0.48 gvs0 g

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

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47.6%8.1g

Omega 6

316%53.7g

8.1 gvs53.7 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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156%203g

Carbohydrate

54%70g

203 gvs70 g

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

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46.3%33.6g

Sugars

25%18g

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

33.6 gvs18 g

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

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Fructose

0%0g

≤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]

NA gvs0 g

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

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Glucose

%0.16g

NA gvs0.16 g

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

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Sucrose

%17.4g

NA gvs17.4 g

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

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78.3%29.8g

Fiber

110%41.7g

29.8 gvs41.7 g

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

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61.7%34.5g

Protein

150%84.3g

34.5 gvs84.3 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Rolls, dinner, whole-wheatvs Oil Roasted Almonds

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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82%0.98mg

Vitamin B1

30.4%0.37mg

Thiamine

0.98 mgvs0.37 mg

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

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46.4%0.6mg

Vitamin B2

238%3.1mg

Riboflavin

0.6 mgvs3.1 mg

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

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91%14.6mg

Vitamin B3

91%14.5mg

Niacin, nicotinic acid, niacinamide

14.6 mgvs14.5 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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39%1.94mg

Vitamin B5

18%0.91mg

Pantothenic acid

1.94 mgvs0.91 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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59.5%0.77mg

Vitamin B6

36%0.47mg

Pyridoxine

0.77 mgvs0.47 mg

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

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Vitamin B7

Biotin

NA μgvsNA μg

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

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29.8%119μg

Vitamin B9

26.8%107μg

Folates and Folic Acid

119 μgvs107 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg

Vitamin C

0%0mg

Ascorbic acid

0 mgvs0 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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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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24%3.57mg

Vitamin E

687%103mg

Tocopherols and Tocotrienols

3.57 mgvs103 mg

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

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6.6%7.94μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

7.94 μgvs0 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Rolls, dinner, whole-wheatvs Oil Roasted Almonds

42%421mg

Calcium

115%1155mg

421 mgvs1155 mg

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

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105%0.95mg

Copper

421%3.8mg

0.95 mgvs3.8 mg

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

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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 .

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120%9.6mg

Iron

183%14.6mg

9.6 mgvs14.6 mg

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

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80.3%337mg

Magnesium

259%1087mg

337 mgvs1087 mg

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

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397%9.12mg

Manganese

425%9.76mg

9.12 mgvs9.76 mg

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

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Molybdenum

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

NA μgvsNA μg

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

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127%889mg

Phosphorus

264%1850mg

889 mgvs1850 mg

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

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31.8%1080mg

Potassium

81.6%2774mg

1080 mgvs2774 mg

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

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356%196μg

Selenium

29.6%16.3μg

196 μgvs16.3 μg

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

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138%2068mg

Sodium

0.26%3.97mg

2068 mgvs3.97 mg

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

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72.5%7.98mg

Zinc

111%12mg

7.98 mgvs12 mg

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

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3.55%131g

Water

0.3%11g

131 gvs11 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 14 ounces of Rolls, dinner, whole-wheat vs Oil Roasted Almonds:

Rolls, dinner, whole-wheat have 2.7 times more Vitamin B1, 2.1 times more Vitamin B5, 1.7 times more Vitamin B6 and more Vitamin K than Oil Roasted Almonds.
While Oil Roasted Almonds contain 5.1 times more Vitamin B2 and 28.9 times more Vitamin E than Rolls, dinner, whole-wheat.
Both Rolls, dinner, whole-wheat and Oil Roasted Almonds have similar amounts of Vitamin B3 and Vitamin B9 per 14 oz.
Both Rolls, dinner, whole-wheat as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Rolls, dinner, whole-wheat vs Oil Roasted Almonds:

Rolls, dinner, whole-wheat have 12 times more Selenium and 521 times more Sodium than Oil Roasted Almonds.
While Oil Roasted Almonds contain 2.7 times more Calcium, 4 times more Copper, 1.5 times more Iron, 3.2 times more Magnesium, 2.1 times more Phosphorus, 2.6 times more Potassium and 1.5 times more Zinc than Rolls, dinner, whole-wheat.
Both Rolls, dinner, whole-wheat and Oil Roasted Almonds have similar amounts of Manganese per 14 oz.

Comparison of macro-nutrients per 14 ounces:

Rolls, dinner, whole-wheat have more Omega 3, 2.9 times more Carbohydrate and 1.9 times more Sugars than Oil Roasted Almonds.
While Oil Roasted Almonds contain 2.3 times more Energy, 11.7 times more Fat, 5 times more Saturated Fat, 6.6 times more Omega 6, 1.4 times more Fiber and 2.4 times more Protein than Rolls, dinner, whole-wheat.
Both Rolls, dinner, whole-wheat as well as Oil Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.

Compare more foods per 14 oz:

Rolls, dinner, whole-wheatVS Rolls, frenchOil Roasted AlmondsVS Rolls, frenchRolls, dinner, whole-wheatVS Almond pasteOil Roasted AlmondsVS Almond paste

Compare Foods

Comparing Nutrients in 14 ounces Rolls, dinner, whole-wheatVS Oil Roasted Almonds

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 14 oz: