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Comparing Nutrients in 500 calories Roasted AlmondsVS Rolls, hamburger, whole grain white, calcium-fortified

Weight per 500 calories

Roasted Almonds
83.6g
Rolls, hamburger, whole grain white, calcium-fortified
196g

Roasted Almonds have 2.3 times more energy per 100g than Rolls, hamburger, whole grain white, calcium-fortified. It has very high energy density when compared to other foods. Rolls, hamburger, whole grain white, calcium-fortified having high energy density.

Which food has more nutrients per 500 calories - Roasted Almonds or Rolls, hamburger, whole grain white, calcium-fortified?

Macros Ratio

Protein Fat Carbs

Roasted Almonds
13%
74%
13%
Rolls, hamburger, whole grain white, calcium-fortified
15%
12%
73%
500 kcal ▼

Macro Nutrients

Roasted Almondsvs Rolls, hamburger, whole grain white, calcium-fortified
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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45.3%44g
Fat
7.05%6.84g
44 gvs6.84 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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10.7%3.42g
Saturated Fat
7.13%2.3g
3.42 gvs2.3 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.52%0.008g
Omega 3
16.5%0.26g
0.008 gvs0.26 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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63.7%11g
Omega 6
12.5%2.13g
11 gvs2.13 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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13.5%17.6g
Carbohydrate
70%91g
17.6 gvs91 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Nuts and Seeds rich in Carbohydrate
5.6%4.06g
Sugars
25%18.2g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
4.06 gvs18.2 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.012%0.008g
Fructose
NA
≤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]
0.008 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.008g
Glucose
NA
0.008 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%3.97g
Sucrose
NA
3.97 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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24%9.1g
Fiber
12%4.5g
9.1 gvs4.5 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fiber
31.3%17.5g
Protein
32.6%18.2g
17.5 gvs18.2 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Roasted Almondsvs Rolls, hamburger, whole grain white, calcium-fortified
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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5.37%0.064mg
Vitamin B1
85.5%1.03mg
Thiamine
0.064 mgvs1.03 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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77%1mg
Vitamin B2
47.7%0.62mg
Riboflavin
1 mgvs0.62 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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19%3.04mg
Vitamin B3
57%9.1mg
Niacin, nicotinic acid, niacinamide
3.04 mgvs9.1 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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5.37%0.27mg
Vitamin B5
NA
Pantothenic acid
0.27 mgvsNA mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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8.75%0.11mg
Vitamin B6
15.7%0.2mg
Pyridoxine
0.11 mgvs0.2 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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11.5%46μg
Vitamin B9
68.6%275μg
Folates and Folic Acid
46 μgvs275 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 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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133%20mg
Vitamin E
4.3%0.65mg
Tocopherols and Tocotrienols
20 mgvs0.65 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0%0μg
Vitamin K
8.17%9.8μg
Phytomenadione or phylloquinone
0 μgvs9.8 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Roasted Almondsvs Rolls, hamburger, whole grain white, calcium-fortified
22.4%224mg
Calcium
45.7%457mg
224 mgvs457 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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102%0.92mg
Copper
39%0.35mg
0.92 mgvs0.35 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Copper
NA
Fluoride
NA
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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39%3.1mg
Iron
63.5%5.08mg
3.1 mgvs5.08 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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55.5%233mg
Magnesium
17.7%74.5mg
233 mgvs74.5 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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81%1.87mg
Manganese
79%1.8mg
1.87 mgvs1.8 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Manganese
NA
Molybdenum
NA
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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56.3%394mg
Phosphorus
43%300mg
394 mgvs300 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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17.5%596mg
Potassium
11%373mg
596 mgvs373 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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3.04%1.67μg
Selenium
50%27.5μg
1.67 μgvs27.5 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Selenium
0.17%2.5mg
Sodium
67%1004mg
2.5 mgvs1004 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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25%2.77mg
Zinc
36.5%4mg
2.77 mgvs4 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.054%2g
Water
2.05%76g
2 gvs76 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 Roasted Almonds vs Rolls, hamburger, whole grain white, calcium-fortified:
Comparing minerals per 500 calories for Roasted Almonds vs Rolls, hamburger, whole grain white, calcium-fortified:
Comparison of macro-nutrients per 500 calories:



Compare more foods per 500 kcal:

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Nutrients data from USDA National Nutrient Database for Standard Reference by US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory.

Recommended Dietary Allowances (RDA) compiled from U.S. Department of Health & Human Services , National Institutes of Health.

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