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Comparing Nutrients in 14 ounces Rolls, hamburger or hotdog, plainVS Almonds

Macros Ratio

Protein Fat Carbs

Rolls, hamburger or hotdog, plain
14%
13%
73%
Almonds
14%
72%
14%
14 oz ▼

Macro Nutrients

38%1107kcal
Energy
79.2%2298kcal
1107 kcalvs2298 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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16%15.5g
Fat
204%198g
15.5 gvs198 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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10.4%3.34g
Saturated Fat
47%15g
3.34 gvs15 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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45.4%0.73g
Omega 3
0.74%0.012g
0.73 gvs0.012 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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37.3%6.33g
Omega 6
288%49g
6.33 gvs49 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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153%199g
Carbohydrate
65.8%85.5g
199 gvs85.5 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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40%29g
Sugars
24%17.3g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
29 gvs17.3 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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13.6%9.9g
Fructose
0.6%0.44g
≤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]
9.9 gvs0.44 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%9g
Glucose
%0.67g
9 gvs0.67 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0g
Sucrose
%15.7g
0 gvs15.7 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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19%7.14g
Fiber
131%49.6g
7.14 gvs49.6 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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69.2%38.8g
Protein
150%84g
38.8 gvs84 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

12.8%115μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
115 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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180%2.16mg
Vitamin B1
68%0.81mg
Thiamine
2.16 mgvs0.81 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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91%1.18mg
Vitamin B2
347%4.5mg
Riboflavin
1.18 mgvs4.5 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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104%16.6mg
Vitamin B3
89.7%14.4mg
Niacin, nicotinic acid, niacinamide
16.6 mgvs14.4 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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44%2.2mg
Vitamin B5
37.4%1.87mg
Pantothenic acid
2.2 mgvs1.87 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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19.2%0.25mg
Vitamin B6
42%0.54mg
Pyridoxine
0.25 mgvs0.54 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
754%226μg
Biotin
NA μgvs226 μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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93%373μg
Vitamin B9
43.7%175μg
Folates and Folic Acid
373 μgvs175 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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33%0.79μg
Vitamin B12
0%0μg
Cobalamin
0.79 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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5.73%5.16mg
Vitamin C
0%0mg
Ascorbic acid
5.16 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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7.14%1.07mg
Vitamin E
678%102mg
Tocopherols and Tocotrienols
1.07 mgvs102 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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16%19μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
19 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

57%572mg
Calcium
107%1068mg
572 mgvs1068 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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48%0.43mg
Copper
455%4.1mg
0.43 mgvs4.1 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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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 .

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170%13.6mg
Iron
184%14.7mg
13.6 mgvs14.7 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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21.7%91mg
Magnesium
255%1072mg
91 mgvs1072 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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88.4%2.03mg
Manganese
376%8.65mg
2.03 mgvs8.65 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
400%180μg
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvs180 μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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57.3%401mg
Phosphorus
273%1909mg
401 mgvs1909 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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14.2%484mg
Potassium
85.6%2909mg
484 mgvs2909 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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196%108μg
Selenium
29.6%16.3μg
108 μgvs16.3 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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131%1961mg
Sodium
0.26%3.97mg
1961 mgvs3.97 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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26.3%2.9mg
Zinc
113%12.4mg
2.9 mgvs12.4 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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3.7%136g
Water
0.47%17.5g
136 gvs17.5 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, hamburger or hotdog, plain vs Almonds:
Comparing minerals per 14 ounces for Rolls, hamburger or hotdog, plain vs Almonds:
Comparison of macro-nutrients per 14 ounces:



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