Comparing Nutrients in 1 pound AlmondsVS Rolls, dinner, whole-wheat

Macros Ratio

Protein Fat Carbs

Almonds

14%

72%

14%

Rolls, dinner, whole-wheat

12%

15%

73%

1 lb ▼

Macro Nutrients

Almondsvs Rolls, dinner, whole-wheat

91%2626kcal

Energy

41.6%1207kcal

2626 kcalvs1207 kcal

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

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233%226g

Fat

22%21.3g

226 gvs21.3 g

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

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54%17.2g

Saturated Fat

12%3.8g

17.2 gvs3.8 g

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

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0.85%0.014g

Omega 3

34.3%0.55g

0.014 gvs0.55 g

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

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329%56g

Omega 6

54.4%9.24g

56 gvs9.24 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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75%98g

Carbohydrate

178%232g

98 gvs232 g

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

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27.2%19.7g

Sugars

53%38.4g

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

19.7 gvs38.4 g

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

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0.69%0.5g

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]

0.5 gvsNA g

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

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%0.77g

Glucose

0.77 gvsNA g

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

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%18g

Sucrose

18 gvsNA g

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

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149%56.7g

Fiber

89.5%34g

56.7 gvs34 g

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

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171%96g

Protein

70.5%39.5g

96 gvs39.5 g

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

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Vitamins

Almondsvs Rolls, dinner, whole-wheat

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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77.5%0.93mg

Vitamin B1

94%1.12mg

Thiamine

0.93 mgvs1.12 mg

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

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397%5.16mg

Vitamin B2

53%0.69mg

Riboflavin

5.16 mgvs0.69 mg

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

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103%16.4mg

Vitamin B3

104%16.7mg

Niacin, nicotinic acid, niacinamide

16.4 mgvs16.7 mg

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

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42.7%2.14mg

Vitamin B5

44.4%2.2mg

Pantothenic acid

2.14 mgvs2.2 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

48%0.62mg

Vitamin B6

68%0.88mg

Pyridoxine

0.62 mgvs0.88 mg

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

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862%259μg

Vitamin B7

Biotin

259 μgvsNA μg

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

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50%200μg

Vitamin B9

34%136μg

Folates and Folic Acid

200 μgvs136 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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775%116mg

Vitamin E

27.2%4.1mg

Tocopherols and Tocotrienols

116 mgvs4.1 mg

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

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0%0μg

Vitamin K

7.56%9.07μg

Phytomenadione or phylloquinone

0 μgvs9.07 μg

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

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Minerals

Almondsvs Rolls, dinner, whole-wheat

122%1220mg

Calcium

48%481mg

1220 mgvs481 mg

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

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520%4.68mg

Copper

120%1.1mg

4.68 mgvs1.1 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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210%17mg

Iron

137%11mg

17 mgvs11 mg

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

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292%1225mg

Magnesium

92%386mg

1225 mgvs386 mg

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

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430%9.9mg

Manganese

453%10.4mg

9.9 mgvs10.4 mg

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

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457%205μg

Molybdenum

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

205 μgvsNA μg

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

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312%2182mg

Phosphorus

145%1016mg

2182 mgvs1016 mg

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

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98%3325mg

Potassium

36.3%1234mg

3325 mgvs1234 mg

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

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34%18.6μg

Selenium

407%224μg

18.6 μgvs224 μg

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

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0.3%4.54mg

Sodium

158%2363mg

4.54 mgvs2363 mg

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

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129%14mg

Zinc

83%9.1mg

14 mgvs9.1 mg

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

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0.54%20g

Water

4.06%150g

20 gvs150 g

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

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

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

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

Almonds have 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.
While Rolls, dinner, whole-wheat contain 12 times more Selenium and 521 times more Sodium than Almonds.
Both Almonds and Rolls, dinner, whole-wheat have similar amounts of Manganese per 1 lb.

Comparison of macro-nutrients per 1 pound:

Almonds have 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.
While Rolls, dinner, whole-wheat contain 40.3 times more Omega 3, 2.4 times more Carbohydrate and 1.9 times more Sugars than Almonds.
Both Almonds as well as Rolls, dinner, whole-wheat have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.

Compare more foods per 1 lb:

AlmondsVS Blanched AlmondsRolls, dinner, whole-wheatVS Blanched AlmondsAlmondsVS Rolls, frenchRolls, dinner, whole-wheatVS Rolls, french

Compare Foods

Comparing Nutrients in 1 pound AlmondsVS Rolls, dinner, whole-wheat

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 1 lb: