Comparing Nutrients in 300 calories AlmondsVS Rolls, hamburger or hot dog, whole wheat

Weight per 300 calories

Almonds

51.8g

Rolls, hamburger or hot dog, whole wheat

112g

Almonds have 2.2 times more energy per 100g than Rolls, hamburger or hot dog, whole wheat. It has very high energy density when compared to other foods. Rolls, hamburger or hot dog, whole wheat having high energy density.

Which food has more nutrients per 300 calories - Almonds or Rolls, hamburger or hot dog, whole wheat?

Macros Ratio

Protein Fat Carbs

Almonds

14%

72%

14%

Rolls, hamburger or hot dog, whole wheat

18%

15%

67%

300 kcal ▼

Macro Nutrients

Almondsvs Rolls, hamburger or hot dog, whole wheat

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

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26.7%26g

Fat

5.04%4.9g

26 gvs4.9 g

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

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6.16%1.97g

Saturated Fat

3.2%1.03g

1.97 gvs1.03 g

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

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0.097%0.002g

Omega 3

12%0.19g

0.002 gvs0.19 g

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

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37.6%6.4g

Omega 6

10.5%1.8g

6.4 gvs1.8 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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8.6%11g

Carbohydrate

38.5%50g

11 gvs50 g

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

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3.1%2.25g

Sugars

9.1%6.6g

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

2.25 gvs6.6 g

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

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0.079%0.057g

Fructose

3.75%2.72g

≤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]

0.057 gvs2.72 g

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

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%0.088g

Glucose

%2.26g

0.088 gvs2.26 g

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

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%2.05g

Sucrose

%0g

2.05 gvs0 g

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

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17%6.48g

Fiber

18%6.8g

6.48 gvs6.8 g

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

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19.6%11g

Protein

24.7%14g

11 gvs14 g

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

Find Nuts and Seeds rich in Protein Buy premium vegan protein powder

Vitamins

Almondsvs Rolls, hamburger or hot dog, whole wheat

0%0μg

Vitamin A

4.1%37μg

RAE, retinol activity equivalents

0 μgvs37 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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8.85%0.11mg

Vitamin B1

41%0.49mg

Thiamine

0.11 mgvs0.49 mg

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

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45.4%0.59mg

Vitamin B2

16%0.21mg

Riboflavin

0.59 mgvs0.21 mg

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

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11.7%1.87mg

Vitamin B3

31.5%5.04mg

Niacin, nicotinic acid, niacinamide

1.87 mgvs5.04 mg

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

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4.9%0.24mg

Vitamin B5

19%0.94mg

Pantothenic acid

0.24 mgvs0.94 mg

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

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5.46%0.071mg

Vitamin B6

16.6%0.22mg

Pyridoxine

0.071 mgvs0.22 mg

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

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98%29.5μg

Vitamin B7

Biotin

29.5 μgvsNA μg

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

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5.7%22.8μg

Vitamin B9

11.7%47μg

Folates and Folic Acid

22.8 μgvs47 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

8.83%0.21μg

Cobalamin

0 μgvs0.21 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg

Vitamin C

1.6%1.45mg

Ascorbic acid

0 mgvs1.45 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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88.5%13.3mg

Vitamin E

3.05%0.46mg

Tocopherols and Tocotrienols

13.3 mgvs0.46 mg

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

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0%0μg

Vitamin K

4.2%5μg

Phytomenadione or phylloquinone

0 μgvs5 μg

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

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Minerals

Almondsvs Rolls, hamburger or hot dog, whole wheat

14%139mg

Calcium

22%221mg

139 mgvs221 mg

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

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59.4%0.53mg

Copper

29.6%0.27mg

0.53 mgvs0.27 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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24%1.92mg

Iron

33.7%2.7mg

1.92 mgvs2.7 mg

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

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33.3%140mg

Magnesium

21.5%90mg

140 mgvs90 mg

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

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49%1.13mg

Manganese

112%2.58mg

1.13 mgvs2.58 mg

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

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52%23.5μg

Molybdenum

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

23.5 μgvsNA μg

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

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35.6%249mg

Phosphorus

34.6%242mg

249 mgvs242 mg

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

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11%380mg

Potassium

7.94%270mg

380 mgvs270 mg

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

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3.86%2.12μg

Selenium

66.7%36.7μg

2.12 μgvs36.7 μg

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

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0.035%0.52mg

Sodium

35.5%532mg

0.52 mgvs532 mg

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

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14.7%1.6mg

Zinc

17.3%1.9mg

1.6 mgvs1.9 mg

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

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0.062%2.3g

Water

1.1%40g

2.3 gvs40 g

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

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Lets compare vitamin content per 300 calories of Almonds vs Rolls, hamburger or hot dog, whole wheat:

Almonds have 2.8 times more Vitamin B2 and 29 times more Vitamin E than Rolls, hamburger or hot dog, whole wheat.
While Rolls, hamburger or hot dog, whole wheat contain more Vitamin A, 4.6 times more Vitamin B1, 2.7 times more Vitamin B3, 3.9 times more Vitamin B5, 3 times more Vitamin B6, 2.1 times more Vitamin B9, more Vitamin B12 and more Vitamin K than Almonds.
Both Almonds as well as Rolls, hamburger or hot dog, whole wheat have insufficient amounts of Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Almonds vs Rolls, hamburger or hot dog, whole wheat:

Almonds have 2 times more Copper, 1.5 times more Magnesium and 1.4 times more Potassium than Rolls, hamburger or hot dog, whole wheat.
While Rolls, hamburger or hot dog, whole wheat contain 1.6 times more Calcium, 1.4 times more Iron, 2.3 times more Manganese, 17.3 times more Selenium and 1026.7 times more Sodium than Almonds.
Both Almonds and Rolls, hamburger or hot dog, whole wheat have similar amounts of Phosphorus and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Almonds have 5.3 times more Fat, 1.9 times more Saturated Fat and 3.6 times more Omega 6 than Rolls, hamburger or hot dog, whole wheat.
While Rolls, hamburger or hot dog, whole wheat contain 124.1 times more Omega 3, 4.5 times more Carbohydrate, 2.9 times more Sugars, 47.7 times more Fructose and 1.3 times more Protein than Almonds.
Both Almonds and Rolls, hamburger or hot dog, whole wheat have similar amounts of Energy and Fiber per 300 kcal.
Both Almonds as well as Rolls, hamburger or hot dog, whole wheat have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

AlmondsVS Blanched AlmondsRolls, hamburger or hot dog, whole wheatVS Blanched AlmondsAlmondsVS Crackers, sandwich-type, peanut butter filled, reduced fatRolls, hamburger or hot dog, whole wheatVS Crackers, sandwich-type, peanut butter filled, reduced fat

Compare Foods

Comparing Nutrients in 300 calories AlmondsVS Rolls, hamburger or hot dog, whole wheat

Weight per 300 calories

Which food has more nutrients per 300 calories - Almonds or Rolls, hamburger or hot dog, whole wheat?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: