Comparing Nutrients in 500 calories AlmondsVS Rolls, hamburger or hot dog, whole wheat

Weight per 500 calories

Almonds

86.4g

Rolls, hamburger or hot dog, whole wheat

186g

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 500 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%

500 kcal ▼

Macro Nutrients

Almondsvs Rolls, hamburger or hot dog, whole wheat

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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44.5%43g

Fat

8.4%8.14g

43 gvs8.14 g

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

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10.3%3.3g

Saturated Fat

5.35%1.7g

3.3 gvs1.7 g

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

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0.16%0.003g

Omega 3

20%0.32g

0.003 gvs0.32 g

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

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62.6%10.6g

Omega 6

17.5%2.98g

10.6 gvs2.98 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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14.3%18.6g

Carbohydrate

64.2%83.5g

18.6 gvs83.5 g

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

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5.2%3.76g

Sugars

15%11g

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

3.76 gvs11 g

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

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0.13%0.095g

Fructose

6.26%4.54g

≤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]

0.095 gvs4.54 g

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

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%0.15g

Glucose

%3.77g

0.15 gvs3.77 g

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

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%3.4g

Sucrose

%0g

3.4 gvs0 g

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

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28.4%10.8g

Fiber

30%11.3g

10.8 gvs11.3 g

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

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32.6%18.3g

Protein

41%23g

18.3 gvs23 g

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

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Vitamins

Almondsvs Rolls, hamburger or hot dog, whole wheat

0%0μg

Vitamin A

6.8%61.3μg

RAE, retinol activity equivalents

0 μgvs61.3 μg

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

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14.8%0.18mg

Vitamin B1

68.5%0.82mg

Thiamine

0.18 mgvs0.82 mg

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

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75.6%0.98mg

Vitamin B2

26.7%0.35mg

Riboflavin

0.98 mgvs0.35 mg

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

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19.5%3.12mg

Vitamin B3

52.5%8.4mg

Niacin, nicotinic acid, niacinamide

3.12 mgvs8.4 mg

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

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8.13%0.41mg

Vitamin B5

31.3%1.57mg

Pantothenic acid

0.41 mgvs1.57 mg

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

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9.1%0.12mg

Vitamin B6

27.7%0.36mg

Pyridoxine

0.12 mgvs0.36 mg

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

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164%49.2μg

Vitamin B7

Biotin

49.2 μgvsNA μg

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

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9.5%38μg

Vitamin B9

19.5%78μg

Folates and Folic Acid

38 μgvs78 μg

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

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0%0μg

Vitamin B12

14.7%0.35μg

Cobalamin

0 μgvs0.35 μg

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

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0%0mg

Vitamin C

2.7%2.4mg

Ascorbic acid

0 mgvs2.4 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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148%22mg

Vitamin E

5.1%0.76mg

Tocopherols and Tocotrienols

22 mgvs0.76 mg

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

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0%0μg

Vitamin K

6.97%8.36μg

Phytomenadione or phylloquinone

0 μgvs8.36 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

23.2%232mg

Calcium

37%368mg

232 mgvs368 mg

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

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99%0.89mg

Copper

49.4%0.44mg

0.89 mgvs0.44 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%3.2mg

Iron

56.2%4.5mg

3.2 mgvs4.5 mg

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

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55.5%233mg

Magnesium

36%151mg

233 mgvs151 mg

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

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82%1.9mg

Manganese

187%4.3mg

1.9 mgvs4.3 mg

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

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87%39μg

Molybdenum

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

39 μgvsNA μg

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

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59.3%415mg

Phosphorus

57.6%403mg

415 mgvs403 mg

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

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18.6%633mg

Potassium

13.2%450mg

633 mgvs450 mg

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

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6.44%3.54μg

Selenium

111%61μg

3.54 μgvs61 μg

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

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0.058%0.86mg

Sodium

59%887mg

0.86 mgvs887 mg

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

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24.5%2.7mg

Zinc

29%3.18mg

2.7 mgvs3.18 mg

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

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0.1%3.8g

Water

1.8%66.8g

3.8 gvs66.8 g

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

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Lets compare vitamin content per 500 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 500 kcal.

Comparing minerals per 500 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 500 kcal.

Comparison of macro-nutrients per 500 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 500 kcal.
Both Almonds as well as Rolls, hamburger or hot dog, whole wheat have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 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 500 calories AlmondsVS Rolls, hamburger or hot dog, whole wheat

Weight per 500 calories

Which food has more nutrients per 500 calories - Almonds or Rolls, hamburger or hot dog, whole wheat?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: