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

Macros Ratio

Protein Fat Carbs

Rolls, dinner, whole-wheat

12%

15%

73%

Roasted Almonds

13%

74%

13%

1 lb ▼

Macro Nutrients

Rolls, dinner, whole-wheatvs Roasted Almonds

41.6%1207kcal

Energy

94%2712kcal

1207 kcalvs2712 kcal

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

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22%21.3g

Fat

246%238g

21.3 gvs238 g

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

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12%3.8g

Saturated Fat

58%18.6g

3.8 gvs18.6 g

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

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34.3%0.55g

Omega 3

2.83%0.045g

0.55 gvs0.045 g

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

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54.4%9.24g

Omega 6

345%58.7g

9.24 gvs58.7 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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178%232g

Carbohydrate

73.3%95g

232 gvs95 g

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

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53%38.4g

Sugars

30.4%22g

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

38.4 gvs22 g

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

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Fructose

0.063%0.045g

≤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 gvs0.045 g

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

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Glucose

%0.045g

NA gvs0.045 g

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

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Sucrose

%21.5g

NA gvs21.5 g

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

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89.5%34g

Fiber

130%49.4g

34 gvs49.4 g

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

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70.5%39.5g

Protein

170%95g

39.5 gvs95 g

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

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Vitamins

Rolls, dinner, whole-wheatvs 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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94%1.12mg

Vitamin B1

29%0.35mg

Thiamine

1.12 mgvs0.35 mg

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

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53%0.69mg

Vitamin B2

418%5.43mg

Riboflavin

0.69 mgvs5.43 mg

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

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104%16.7mg

Vitamin B3

103%16.5mg

Niacin, nicotinic acid, niacinamide

16.7 mgvs16.5 mg

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

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44.4%2.2mg

Vitamin B5

29%1.46mg

Pantothenic acid

2.2 mgvs1.46 mg

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

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68%0.88mg

Vitamin B6

47.5%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

Biotin

NA μgvsNA μg

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

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34%136μg

Vitamin B9

62.4%249μg

Folates and Folic Acid

136 μgvs249 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

723%108mg

Tocopherols and Tocotrienols

4.1 mgvs108 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 Roasted Almonds

48%481mg

Calcium

122%1216mg

481 mgvs1216 mg

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

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120%1.1mg

Copper

554%5mg

1.1 mgvs5 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

211%17mg

11 mgvs17 mg

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

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92%386mg

Magnesium

301%1266mg

386 mgvs1266 mg

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

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453%10.4mg

Manganese

440%10mg

10.4 mgvs10 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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145%1016mg

Phosphorus

305%2136mg

1016 mgvs2136 mg

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

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36.3%1234mg

Potassium

95%3234mg

1234 mgvs3234 mg

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

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407%224μg

Selenium

16.5%9.07μg

224 μgvs9.07 μg

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

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158%2363mg

Sodium

0.91%13.6mg

2363 mgvs13.6 mg

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

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83%9.1mg

Zinc

136%15mg

9.1 mgvs15 mg

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

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4.06%150g

Water

0.3%11g

150 gvs11 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 Roasted Almonds:

Rolls, dinner, whole-wheat have 3.2 times more Vitamin B1, 1.5 times more Vitamin B5, 1.4 times more Vitamin B6 and more Vitamin K than Dry Roasted Almonds.
While Dry Roasted Almonds contain 7.9 times more Vitamin B2, 1.8 times more Vitamin B9 and 26.6 times more Vitamin E than Rolls, dinner, whole-wheat.
Both Rolls, dinner, whole-wheat and Dry Roasted Almonds have similar amounts of Vitamin B3 per 1 lb.
Both Rolls, dinner, whole-wheat as well as Dry Roasted 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 Roasted Almonds:

Rolls, dinner, whole-wheat have 24.7 times more Selenium and 173.7 times more Sodium than Dry Roasted Almonds.
While Dry Roasted Almonds contain 2.5 times more Calcium, 4.6 times more Copper, 1.5 times more Iron, 3.3 times more Magnesium, 2.1 times more Phosphorus, 2.6 times more Potassium and 1.6 times more Zinc than Rolls, dinner, whole-wheat.
Both Rolls, dinner, whole-wheat and Dry Roasted Almonds have similar amounts of Manganese per 1 lb.

Comparison of macro-nutrients per 1 pound:

Rolls, dinner, whole-wheat have 12.1 times more Omega 3, 2.4 times more Carbohydrate and 1.7 times more Sugars than Dry Roasted Almonds.
While Dry Roasted Almonds contain 2.2 times more Energy, 11.2 times more Fat, 4.9 times more Saturated Fat, 6.4 times more Omega 6, 1.5 times more Fiber and 2.4 times more Protein than Rolls, dinner, whole-wheat.
Both Rolls, dinner, whole-wheat as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.

Compare more foods per 1 lb:

Rolls, dinner, whole-wheatVS Rolls, frenchRoasted AlmondsVS Rolls, frenchRolls, dinner, whole-wheatVS Oil Roasted AlmondsRoasted AlmondsVS Oil Roasted Almonds

Compare Foods

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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