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

Macros Ratio

Protein Fat Carbs

Rolls, dinner, whole-wheat

12%

15%

73%

Almonds

14%

72%

14%

1 lb ▼

Macro Nutrients

Rolls, dinner, whole-wheatvs Almonds

41.6%1207kcal

Energy

91%2626kcal

1207 kcalvs2626 kcal

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

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22%21.3g

Fat

233%226g

21.3 gvs226 g

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

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12%3.8g

Saturated Fat

54%17.2g

3.8 gvs17.2 g

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

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34.3%0.55g

Omega 3

0.85%0.014g

0.55 gvs0.014 g

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

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54.4%9.24g

Omega 6

329%56g

9.24 gvs56 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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178%232g

Carbohydrate

75%98g

232 gvs98 g

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

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53%38.4g

Sugars

27.2%19.7g

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

38.4 gvs19.7 g

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

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Fructose

0.69%0.5g

≤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 gvs0.5 g

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

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Glucose

%0.77g

NA gvs0.77 g

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

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Sucrose

%18g

NA gvs18 g

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

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89.5%34g

Fiber

149%56.7g

34 gvs56.7 g

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

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70.5%39.5g

Protein

171%96g

39.5 gvs96 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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94%1.12mg

Vitamin B1

77.5%0.93mg

Thiamine

1.12 mgvs0.93 mg

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

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53%0.69mg

Vitamin B2

397%5.16mg

Riboflavin

0.69 mgvs5.16 mg

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

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104%16.7mg

Vitamin B3

103%16.4mg

Niacin, nicotinic acid, niacinamide

16.7 mgvs16.4 mg

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

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44.4%2.2mg

Vitamin B5

42.7%2.14mg

Pantothenic acid

2.2 mgvs2.14 mg

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

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68%0.88mg

Vitamin B6

48%0.62mg

Pyridoxine

0.88 mgvs0.62 mg

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

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Vitamin B7

862%259μg

Biotin

NA μgvs259 μg

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

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34%136μg

Vitamin B9

50%200μg

Folates and Folic Acid

136 μgvs200 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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27.2%4.1mg

Vitamin E

775%116mg

Tocopherols and Tocotrienols

4.1 mgvs116 mg

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

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7.56%9.07μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

9.07 μgvs0 μg

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

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Minerals

Rolls, dinner, whole-wheatvs Almonds

48%481mg

Calcium

122%1220mg

481 mgvs1220 mg

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

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120%1.1mg

Copper

520%4.68mg

1.1 mgvs4.68 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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137%11mg

Iron

210%17mg

11 mgvs17 mg

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

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92%386mg

Magnesium

292%1225mg

386 mgvs1225 mg

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

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453%10.4mg

Manganese

430%9.9mg

10.4 mgvs9.9 mg

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

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Molybdenum

457%205μg

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

NA μgvs205 μg

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

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145%1016mg

Phosphorus

312%2182mg

1016 mgvs2182 mg

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

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36.3%1234mg

Potassium

98%3325mg

1234 mgvs3325 mg

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

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407%224μg

Selenium

34%18.6μg

224 μgvs18.6 μg

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

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158%2363mg

Sodium

0.3%4.54mg

2363 mgvs4.54 mg

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

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83%9.1mg

Zinc

129%14mg

9.1 mgvs14 mg

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

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4.06%150g

Water

0.54%20g

150 gvs20 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 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 lb.
Both Rolls, dinner, whole-wheat as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 lb.

Comparing minerals per 1 pound 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 lb.

Comparison of macro-nutrients per 1 pound:

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 lb.

Compare more foods per 1 lb:

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

Compare Foods

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 1 lb: