Comparing Nutrients in 300 calories AlmondsVS Rolls, hamburger or hotdog, mixed-grain

Weight per 300 calories

Almonds

51.8g

Rolls, hamburger or hotdog, mixed-grain

114g

Almonds have 2.2 times more energy per 100g than Rolls, hamburger or hotdog, mixed-grain. It has very high energy density when compared to other foods. Rolls, hamburger or hotdog, mixed-grain having high energy density.

Which food has more nutrients per 300 calories - Almonds or Rolls, hamburger or hotdog, mixed-grain?

Macros Ratio

Protein Fat Carbs

Almonds

14%

72%

14%

Rolls, hamburger or hotdog, mixed-grain

14%

20%

66%

300 kcal ▼

Macro Nutrients

Almondsvs Rolls, hamburger or hotdog, mixed-grain

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

7.06%6.84g

26 gvs6.84 g

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

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6.16%1.97g

Saturated Fat

4.95%1.6g

1.97 gvs1.6 g

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

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0.097%0.002g

Omega 3

4.7%0.075g

0.002 gvs0.075 g

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

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37.6%6.4g

Omega 6

7.3%1.24g

6.4 gvs1.24 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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8.6%11g

Carbohydrate

39%51g

11 gvs51 g

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

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3.1%2.25g

Sugars

9.83%7.13g

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

2.25 gvs7.13 g

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

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0.079%0.057g

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]

0.057 gvsNA g

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

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%0.088g

Glucose

0.088 gvsNA g

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

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%2.05g

Sucrose

2.05 gvsNA g

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

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17%6.48g

Fiber

11.4%4.33g

6.48 gvs4.33 g

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

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19.6%11g

Protein

19.6%11g

11 gvs11 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 hotdog, mixed-grain

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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8.85%0.11mg

Vitamin B1

44%0.53mg

Thiamine

0.11 mgvs0.53 mg

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

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45.4%0.59mg

Vitamin B2

27.2%0.35mg

Riboflavin

0.59 mgvs0.35 mg

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

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11.7%1.87mg

Vitamin B3

32%5.1mg

Niacin, nicotinic acid, niacinamide

1.87 mgvs5.1 mg

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

Find Nuts and Seeds rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

4.9%0.24mg

Vitamin B5

11.2%0.56mg

Pantothenic acid

0.24 mgvs0.56 mg

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

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5.46%0.071mg

Vitamin B6

8.07%0.1mg

Pyridoxine

0.071 mgvs0.1 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

31.7%127μg

Folates and Folic Acid

22.8 μgvs127 μg

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

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0%0μg

Vitamin B12

0.48%0.011μg

Cobalamin

0 μgvs0.011 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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88.5%13.3mg

Vitamin E

0.53%0.08mg

Tocopherols and Tocotrienols

13.3 mgvs0.08 mg

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

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0%0μg

Vitamin K

2.95%3.54μg

Phytomenadione or phylloquinone

0 μgvs3.54 μg

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

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Minerals

Almondsvs Rolls, hamburger or hotdog, mixed-grain

14%139mg

Calcium

11%108mg

139 mgvs108 mg

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

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59.4%0.53mg

Copper

27.4%0.25mg

0.53 mgvs0.25 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

56.3%4.5mg

1.92 mgvs4.5 mg

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

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33.3%140mg

Magnesium

12%50mg

140 mgvs50 mg

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

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49%1.13mg

Manganese

50.3%1.16mg

1.13 mgvs1.16 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

20%139mg

249 mgvs139 mg

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

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11%380mg

Potassium

5.37%183mg

380 mgvs183 mg

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

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3.86%2.12μg

Selenium

66%36.3μg

2.12 μgvs36.3 μg

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

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0.035%0.52mg

Sodium

35%522mg

0.52 mgvs522 mg

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

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14.7%1.6mg

Zinc

11%1.2mg

1.6 mgvs1.2 mg

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

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0.062%2.3g

Water

1.17%43.3g

2.3 gvs43.3 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 hotdog, mixed-grain:

Almonds have 1.7 times more Vitamin B2 and 166.3 times more Vitamin E than Rolls, hamburger or hotdog, mixed-grain.
While Rolls, hamburger or hotdog, mixed-grain contain 5 times more Vitamin B1, 2.7 times more Vitamin B3, 2.3 times more Vitamin B5, 1.5 times more Vitamin B6 and 5.6 times more Vitamin B9 than Almonds.
Both Almonds as well as Rolls, hamburger or hotdog, mixed-grain have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Almonds vs Rolls, hamburger or hotdog, mixed-grain:

Almonds have 1.3 times more Calcium, 2.2 times more Copper, 2.8 times more Magnesium, 1.8 times more Phosphorus, 2.1 times more Potassium and 1.3 times more Zinc than Rolls, hamburger or hotdog, mixed-grain.
While Rolls, hamburger or hotdog, mixed-grain contain 2.3 times more Iron, 17.1 times more Selenium and 1008.3 times more Sodium than Almonds.
Both Almonds and Rolls, hamburger or hotdog, mixed-grain have similar amounts of Manganese per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Almonds have 3.8 times more Fat, 1.2 times more Saturated Fat, 5.1 times more Omega 6 and 1.5 times more Fiber than Rolls, hamburger or hotdog, mixed-grain.
While Rolls, hamburger or hotdog, mixed-grain contain 48.4 times more Omega 3, 4.6 times more Carbohydrate and 3.2 times more Sugars than Almonds.
Both Almonds and Rolls, hamburger or hotdog, mixed-grain have similar amounts of Energy and Protein per 300 kcal.
Both Almonds as well as Rolls, hamburger or hotdog, mixed-grain have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

AlmondsVS Blanched AlmondsRolls, hamburger or hotdog, mixed-grainVS Blanched AlmondsAlmondsVS Rolls, hard (includes kaiser)Rolls, hamburger or hotdog, mixed-grainVS Rolls, hard (includes kaiser)

Compare Foods

Comparing Nutrients in 300 calories AlmondsVS Rolls, hamburger or hotdog, mixed-grain

Weight per 300 calories

Which food has more nutrients per 300 calories - Almonds or Rolls, hamburger or hotdog, mixed-grain?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: