Comparing Nutrients in 1 kilogram Rolls, dinner, whole-wheatVS Almonds

Macros Ratio

Protein Fat Carbs

Rolls, dinner, whole-wheat

12%

15%

73%

Almonds

14%

72%

14%

1 kg ▼

Macro Nutrients

Rolls, dinner, whole-wheatvs Almonds

92%2660kcal

Energy

200%5790kcal

2660 kcalvs5790 kcal

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

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48.5%47g

Fat

515%499g

47 gvs499 g

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

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26%8.36g

Saturated Fat

119%38g

8.36 gvs38 g

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

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75.6%1.2g

Omega 3

1.88%0.03g

1.2 gvs0.03 g

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

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120%20.4g

Omega 6

725%123g

20.4 gvs123 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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393%511g

Carbohydrate

166%216g

511 gvs216 g

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

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117%84.6g

Sugars

60%43.5g

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

84.6 gvs43.5 g

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

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Fructose

1.5%1.1g

≤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 gvs1.1 g

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

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Glucose

%1.7g

NA gvs1.7 g

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

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Sucrose

%39.5g

NA gvs39.5 g

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

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197%75g

Fiber

329%125g

75 gvs125 g

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

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155%87g

Protein

378%212g

87 gvs212 g

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

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Vitamins

Rolls, dinner, whole-wheatvs 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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207%2.48mg

Vitamin B1

171%2.05mg

Thiamine

2.48 mgvs2.05 mg

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

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117%1.52mg

Vitamin B2

875%11.4mg

Riboflavin

1.52 mgvs11.4 mg

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

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230%36.8mg

Vitamin B3

226%36mg

Niacin, nicotinic acid, niacinamide

36.8 mgvs36 mg

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

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98%4.9mg

Vitamin B5

94%4.7mg

Pantothenic acid

4.9 mgvs4.7 mg

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

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150%1.95mg

Vitamin B6

105%1.37mg

Pyridoxine

1.95 mgvs1.37 mg

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

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Vitamin B7

1900%570μg

Biotin

NA μgvs570 μg

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

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75%300μg

Vitamin B9

110%440μg

Folates and Folic Acid

300 μgvs440 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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60%9mg

Vitamin E

1709%256mg

Tocopherols and Tocotrienols

9 mgvs256 mg

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

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16.7%20μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

20 μgvs0 μg

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

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Minerals

Rolls, dinner, whole-wheatvs Almonds

106%1060mg

Calcium

269%2690mg

1060 mgvs2690 mg

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

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266%2.4mg

Copper

1146%10.3mg

2.4 mgvs10.3 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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303%24mg

Iron

464%37mg

24 mgvs37 mg

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

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202%850mg

Magnesium

643%2700mg

850 mgvs2700 mg

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

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999%23mg

Manganese

947%21.8mg

23 mgvs21.8 mg

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

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Molybdenum

1007%453μg

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

NA μgvs453 μg

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

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320%2240mg

Phosphorus

687%4810mg

2240 mgvs4810 mg

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

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80%2720mg

Potassium

216%7330mg

2720 mgvs7330 mg

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

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898%494μg

Selenium

74.5%41μg

494 μgvs41 μg

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

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347%5210mg

Sodium

0.67%10mg

5210 mgvs10 mg

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

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183%20mg

Zinc

284%31mg

20 mgvs31 mg

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

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8.95%331g

Water

1.2%44g

331 gvs44 g

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

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Lets compare vitamin content per 1 kilogram of Rolls, dinner, whole-wheat vs Almonds:

Rolls, dinner, whole-wheat have 1.2 times more Vitamin B1, 1.4 times more Vitamin B6 and more Vitamin K than Almonds.
While Almonds contain 7.5 times more Vitamin B2, 1.5 times more Vitamin B9 and 28.5 times more Vitamin E than Rolls, dinner, whole-wheat.
Both Rolls, dinner, whole-wheat and Almonds have similar amounts of Vitamin B3 and Vitamin B5 per 1 kg.
Both Rolls, dinner, whole-wheat as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Rolls, dinner, whole-wheat vs Almonds:

Rolls, dinner, whole-wheat have 12 times more Selenium and 521 times more Sodium than Almonds.
While Almonds contain 2.5 times more Calcium, 4.3 times more Copper, 1.5 times more Iron, 3.2 times more Magnesium, 2.1 times more Phosphorus, 2.7 times more Potassium and 1.6 times more Zinc than Rolls, dinner, whole-wheat.
Both Rolls, dinner, whole-wheat and Almonds have similar amounts of Manganese per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

Rolls, dinner, whole-wheat have 40.3 times more Omega 3, 2.4 times more Carbohydrate and 1.9 times more Sugars than Almonds.
While Almonds contain 2.2 times more Energy, 10.6 times more Fat, 4.5 times more Saturated Fat, 6 times more Omega 6, 1.7 times more Fiber and 2.4 times more Protein than Rolls, dinner, whole-wheat.
Both Rolls, dinner, whole-wheat as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.

Compare more foods per 1 kg:

Rolls, dinner, whole-wheatVS Rolls, frenchAlmondsVS Rolls, frenchRolls, dinner, whole-wheatVS Blanched AlmondsAlmondsVS Blanched Almonds

Compare Foods

Comparing Nutrients in 1 kilogram Rolls, dinner, whole-wheatVS Almonds

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 1 kg: