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

Weight per 300 calories

Blanched Almonds

50.8g

Rolls, hamburger or hotdog, mixed-grain

114g

Blanched 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 - Blanched Almonds or Rolls, hamburger or hotdog, mixed-grain?

Macros Ratio

Protein Fat Carbs

Blanched Almonds

14%

75%

11%

Rolls, hamburger or hotdog, mixed-grain

14%

20%

66%

300 kcal ▼

Macro Nutrients

Blanched 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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27.5%26.7g

Fat

7.06%6.84g

26.7 gvs6.84 g

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

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6.3%2g

Saturated Fat

4.95%1.6g

2 gvs1.6 g

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

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0.13%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%6.3g

Omega 6

7.3%1.24g

6.3 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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7.3%9.5g

Carbohydrate

39%51g

9.5 gvs51 g

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

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3.25%2.35g

Sugars

9.83%7.13g

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

2.35 gvs7.13 g

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

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0%0g

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 gvsNA g

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

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%0.015g

Glucose

0.015 gvsNA g

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

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%2.27g

Sucrose

2.27 gvsNA g

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

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13.2%5.03g

Fiber

11.4%4.33g

5.03 gvs4.33 g

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

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19.4%11g

Protein

19.6%11g

11 gvs11 g

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

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Vitamins

Blanched 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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8.1%0.097mg

Vitamin B1

44%0.53mg

Thiamine

0.097 mgvs0.53 mg

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

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28%0.36mg

Vitamin B2

27.2%0.35mg

Riboflavin

0.36 mgvs0.35 mg

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

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11%1.78mg

Vitamin B3

32%5.1mg

Niacin, nicotinic acid, niacinamide

1.78 mgvs5.1 mg

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

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3.2%0.16mg

Vitamin B5

11.2%0.56mg

Pantothenic acid

0.16 mgvs0.56 mg

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

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4.5%0.058mg

Vitamin B6

8.07%0.1mg

Pyridoxine

0.058 mgvs0.1 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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6.23%25μg

Vitamin B9

31.7%127μg

Folates and Folic Acid

25 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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80.5%12mg

Vitamin E

0.53%0.08mg

Tocopherols and Tocotrienols

12 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

Blanched Almondsvs Rolls, hamburger or hotdog, mixed-grain

12%120mg

Calcium

11%108mg

120 mgvs108 mg

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

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58%0.52mg

Copper

27.4%0.25mg

0.52 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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21%1.67mg

Iron

56.3%4.5mg

1.67 mgvs4.5 mg

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

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32.4%136mg

Magnesium

12%50mg

136 mgvs50 mg

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

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40.6%0.93mg

Manganese

50.3%1.16mg

0.93 mgvs1.16 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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35%245mg

Phosphorus

20%139mg

245 mgvs139 mg

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

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9.86%335mg

Potassium

5.37%183mg

335 mgvs183 mg

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

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2.96%1.63μg

Selenium

66%36.3μg

1.63 μgvs36.3 μg

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

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0.64%9.66mg

Sodium

35%522mg

9.66 mgvs522 mg

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

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13.7%1.5mg

Zinc

11%1.2mg

1.5 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 Blanched Almonds vs Rolls, hamburger or hotdog, mixed-grain:

Blanched Almonds have 151.2 times more Vitamin E than Rolls, hamburger or hotdog, mixed-grain.
While Rolls, hamburger or hotdog, mixed-grain contain 5.4 times more Vitamin B1, 2.9 times more Vitamin B3, 3.5 times more Vitamin B5, 1.8 times more Vitamin B6 and 5.1 times more Vitamin B9 than Blanched Almonds.
Both Blanched Almonds and Rolls, hamburger or hotdog, mixed-grain have similar amounts of Vitamin B2 per 300 kcal.
Both Blanched 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 Blanched Almonds vs Rolls, hamburger or hotdog, mixed-grain:

Blanched Almonds have 2.1 times more Copper, 2.7 times more Magnesium, 1.8 times more Phosphorus, 1.8 times more Potassium and 1.3 times more Zinc than Rolls, hamburger or hotdog, mixed-grain.
While Rolls, hamburger or hotdog, mixed-grain contain 2.7 times more Iron, 22.3 times more Selenium and 54.1 times more Sodium than Blanched Almonds.
Both Blanched Almonds and Rolls, hamburger or hotdog, mixed-grain have similar amounts of Calcium and Manganese per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Blanched Almonds have 3.9 times more Fat, 1.3 times more Saturated Fat and 5.1 times more Omega 6 than Rolls, hamburger or hotdog, mixed-grain.
While Rolls, hamburger or hotdog, mixed-grain contain 37 times more Omega 3, 5.4 times more Carbohydrate and 3 times more Sugars than Blanched Almonds.
Both Blanched Almonds and Rolls, hamburger or hotdog, mixed-grain have similar amounts of Energy, Fiber and Protein per 300 kcal.
Both Blanched 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:

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

Compare Foods

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

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: