Comparing Nutrients in 300 calories Rolls, hamburger or hot dog, wheat/cracked wheatVS Oil Roasted Almonds

Weight per 300 calories

Rolls, hamburger or hot dog, wheat/cracked wheat

112g

Oil Roasted Almonds

49.4g

Oil Roasted Almonds have 2.3 times more energy per unit of mass than Rolls, hamburger or hot dog, wheat/cracked wheat, which is very high in comparison to other foods. Rolls, hamburger or hot dog, wheat/cracked wheat having high energy density.

Which food has more nutrients per 300 calories - Rolls, hamburger or hot dog, wheat/cracked wheat or Oil Roasted Almonds?

Macros Ratio

Protein Fat Carbs

Rolls, hamburger or hot dog, wheat/cracked wheat

17%

12%

71%

Oil Roasted Almonds

13%

76%

11%

300 kcal ▼

Macro Nutrients

Rolls, hamburger or hot dog, wheat/cracked wheatvs Oil Roasted Almonds

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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4.15%4.03g

Fat

28%27.3g

4.03 gvs27.3 g

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

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2.6%0.83g

Saturated Fat

6.5%2.08g

0.83 gvs2.08 g

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

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13%0.21g

Omega 3

0%0g

0.21 gvs0 g

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

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10.6%1.8g

Omega 6

39.3%6.7g

1.8 gvs6.7 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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40.6%52.8g

Carbohydrate

6.72%8.74g

52.8 gvs8.74 g

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

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10.6%7.7g

Sugars

3.1%2.25g

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

7.7 gvs2.25 g

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

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4.6%3.33g

Fructose

0%0g

≤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]

3.33 gvs0 g

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

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%2.57g

Glucose

%0.02g

2.57 gvs0.02 g

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

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%0g

Sucrose

%2.16g

0 gvs2.16 g

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

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12.3%4.7g

Fiber

13.7%5.2g

4.7 gvs5.2 g

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

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23.3%13g

Protein

18.7%10.5g

13 gvs10.5 g

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

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Vitamins

Rolls, hamburger or hot dog, wheat/cracked wheatvs Oil Roasted Almonds

3.35%30μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

30 μgvs0 μg

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

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49.4%0.59mg

Vitamin B1

3.8%0.045mg

Thiamine

0.59 mgvs0.045 mg

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

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25%0.32mg

Vitamin B2

29.7%0.39mg

Riboflavin

0.32 mgvs0.39 mg

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

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33.3%5.33mg

Vitamin B3

11.3%1.8mg

Niacin, nicotinic acid, niacinamide

5.33 mgvs1.8 mg

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

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14.7%0.73mg

Vitamin B5

2.26%0.11mg

Pantothenic acid

0.73 mgvs0.11 mg

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

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11%0.14mg

Vitamin B6

4.5%0.058mg

Pyridoxine

0.14 mgvs0.058 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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23.4%94μg

Vitamin B9

3.34%13.3μg

Folates and Folic Acid

94 μgvs13.3 μg

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

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8.83%0.21μg

Vitamin B12

0%0μg

Cobalamin

0.21 μgvs0 μg

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

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1.6%1.45mg

Vitamin C

0%0mg

Ascorbic acid

1.45 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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2.97%0.45mg

Vitamin E

85.6%13mg

Tocopherols and Tocotrienols

0.45 mgvs13 mg

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

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6.3%7.6μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

7.6 μgvs0 μg

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

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Minerals

Rolls, hamburger or hot dog, wheat/cracked wheatvs Oil Roasted Almonds

22%219mg

Calcium

14.4%144mg

219 mgvs144 mg

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

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20.4%0.18mg

Copper

52.4%0.47mg

0.18 mgvs0.47 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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40.7%3.26mg

Iron

22.7%1.8mg

3.26 mgvs1.8 mg

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

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12.5%52.4mg

Magnesium

32.2%135mg

52.4 mgvs135 mg

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

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59.7%1.37mg

Manganese

53%1.2mg

1.37 mgvs1.2 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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24.5%172mg

Phosphorus

33%230mg

172 mgvs230 mg

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

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5.94%202mg

Potassium

10%345mg

202 mgvs345 mg

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

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54%29.8μg

Selenium

3.7%2.03μg

29.8 μgvs2.03 μg

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

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34.4%516mg

Sodium

0.033%0.49mg

516 mgvs0.49 mg

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

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12%1.3mg

Zinc

13.8%1.5mg

1.3 mgvs1.5 mg

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

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1.06%39.3g

Water

0.037%1.4g

39.3 gvs1.4 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 Rolls, hamburger or hot dog, wheat/cracked wheat vs Oil Roasted Almonds:

Rolls, hamburger or hot dog, wheat/cracked wheat have more Vitamin A, 13 times more Vitamin B1, 2.9 times more Vitamin B3, 6.5 times more Vitamin B5, 2.4 times more Vitamin B6, 7 times more Vitamin B9, more Vitamin B12 and more Vitamin K than Oil Roasted Almonds.
While Oil Roasted Almonds contain 28.8 times more Vitamin E than Rolls, hamburger or hot dog, wheat/cracked wheat.
Both Rolls, hamburger or hot dog, wheat/cracked wheat and Oil Roasted Almonds have similar amounts of Vitamin B2 per 300 kcal.
Both Rolls, hamburger or hot dog, wheat/cracked wheat as well as Oil Roasted Almonds have insufficient amounts of Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Rolls, hamburger or hot dog, wheat/cracked wheat vs Oil Roasted Almonds:

Rolls, hamburger or hot dog, wheat/cracked wheat have 1.5 times more Calcium, 1.8 times more Iron, 14.7 times more Selenium and 1044.8 times more Sodium than Oil Roasted Almonds.
While Oil Roasted Almonds contain 2.6 times more Copper, 2.6 times more Magnesium, 1.3 times more Phosphorus and 1.7 times more Potassium than Rolls, hamburger or hot dog, wheat/cracked wheat.
Both Rolls, hamburger or hot dog, wheat/cracked wheat and Oil Roasted Almonds have similar amounts of Manganese and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Rolls, hamburger or hot dog, wheat/cracked wheat have more Omega 3, 6 times more Carbohydrate, 3.4 times more Sugars, more Fructose and 1.2 times more Protein than Oil Roasted Almonds.
While Oil Roasted Almonds contain 6.8 times more Fat, 2.5 times more Saturated Fat and 3.7 times more Omega 6 than Rolls, hamburger or hot dog, wheat/cracked wheat.
Both Rolls, hamburger or hot dog, wheat/cracked wheat and Oil Roasted Almonds have similar amounts of Energy and Fiber per 300 kcal.
Both Rolls, hamburger or hot dog, wheat/cracked wheat as well as Oil Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Rolls, hamburger or hot dog, wheat/cracked wheatVS Rolls, hamburger or hot dog, whole wheatOil Roasted AlmondsVS Rolls, hamburger or hot dog, whole wheatRolls, hamburger or hot dog, wheat/cracked wheatVS Almond pasteOil Roasted AlmondsVS Almond paste

Compare Foods

Comparing Nutrients in 300 calories Rolls, hamburger or hot dog, wheat/cracked wheatVS Oil Roasted Almonds

Weight per 300 calories

Which food has more nutrients per 300 calories - Rolls, hamburger or hot dog, wheat/cracked wheat or Oil Roasted Almonds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: