Comparing Nutrients in 500 calories Rolls, dinner, whole-wheatVS Almonds

Weight per 500 calories

Rolls, dinner, whole-wheat

188g

Almonds

86.4g

Almonds have 2.2 times more energy per unit of mass than Rolls, dinner, whole-wheat, which is very high in comparison to other foods. Rolls, dinner, whole-wheat having high energy density.

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

Macros Ratio

Protein Fat Carbs

Rolls, dinner, whole-wheat

12%

15%

73%

Almonds

14%

72%

14%

500 kcal ▼

Macro Nutrients

Rolls, dinner, whole-wheatvs Almonds

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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9.1%8.83g

Fat

44.5%43g

8.83 gvs43 g

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

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4.9%1.57g

Saturated Fat

10.3%3.3g

1.57 gvs3.3 g

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

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14.2%0.23g

Omega 3

0.16%0.003g

0.23 gvs0.003 g

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

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22.5%3.83g

Omega 6

62.6%10.6g

3.83 gvs10.6 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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74%96g

Carbohydrate

14.3%18.6g

96 gvs18.6 g

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

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22%16g

Sugars

5.2%3.76g

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

16 gvs3.76 g

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

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Fructose

0.13%0.095g

≤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]

NA gvs0.095 g

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

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Glucose

%0.15g

NA gvs0.15 g

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

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Sucrose

%3.4g

NA gvs3.4 g

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

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37%14g

Fiber

28.4%10.8g

14 gvs10.8 g

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

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29.2%16.4g

Protein

32.6%18.3g

16.4 gvs18.3 g

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

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Vitamins

Rolls, dinner, whole-wheatvs Almonds

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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39%0.47mg

Vitamin B1

14.8%0.18mg

Thiamine

0.47 mgvs0.18 mg

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

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22%0.29mg

Vitamin B2

75.6%0.98mg

Riboflavin

0.29 mgvs0.98 mg

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

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43%6.9mg

Vitamin B3

19.5%3.12mg

Niacin, nicotinic acid, niacinamide

6.9 mgvs3.12 mg

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

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18.4%0.92mg

Vitamin B5

8.13%0.41mg

Pantothenic acid

0.92 mgvs0.41 mg

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

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28%0.37mg

Vitamin B6

9.1%0.12mg

Pyridoxine

0.37 mgvs0.12 mg

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

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Vitamin B7

164%49.2μg

Biotin

NA μgvs49.2 μg

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

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14%56.4μg

Vitamin B9

9.5%38μg

Folates and Folic Acid

56.4 μgvs38 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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11.3%1.7mg

Vitamin E

148%22mg

Tocopherols and Tocotrienols

1.7 mgvs22 mg

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

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3.13%3.76μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

3.76 μgvs0 μg

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

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Minerals

Rolls, dinner, whole-wheatvs Almonds

20%199mg

Calcium

23.2%232mg

199 mgvs232 mg

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

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50%0.45mg

Copper

99%0.89mg

0.45 mgvs0.89 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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57%4.55mg

Iron

40%3.2mg

4.55 mgvs3.2 mg

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

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38%160mg

Magnesium

55.5%233mg

160 mgvs233 mg

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

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188%4.3mg

Manganese

82%1.9mg

4.3 mgvs1.9 mg

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

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Molybdenum

87%39μg

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

NA μgvs39 μg

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

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60%421mg

Phosphorus

59.3%415mg

421 mgvs415 mg

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

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15%511mg

Potassium

18.6%633mg

511 mgvs633 mg

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

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169%93μg

Selenium

6.44%3.54μg

93 μgvs3.54 μg

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

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65.3%979mg

Sodium

0.058%0.86mg

979 mgvs0.86 mg

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

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34.3%3.78mg

Zinc

24.5%2.7mg

3.78 mgvs2.7 mg

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

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1.7%62.2g

Water

0.1%3.8g

62.2 gvs3.8 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 Rolls, dinner, whole-wheat vs Almonds:

Rolls, dinner, whole-wheat have 2.6 times more Vitamin B1, 2.2 times more Vitamin B3, 2.3 times more Vitamin B5, 3.1 times more Vitamin B6 and 1.5 times more Vitamin B9 than Almonds.
While Almonds contain 3.4 times more Vitamin B2 and 13.1 times more Vitamin E than Rolls, dinner, whole-wheat.
Both Rolls, dinner, whole-wheat as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Rolls, dinner, whole-wheat vs Almonds:

Rolls, dinner, whole-wheat have 1.4 times more Iron, 2.3 times more Manganese, 26.2 times more Selenium, 1134.1 times more Sodium and 1.4 times more Zinc than Almonds.
While Almonds contain 2 times more Copper and 1.5 times more Magnesium than Rolls, dinner, whole-wheat.
Both Rolls, dinner, whole-wheat and Almonds have similar amounts of Calcium, Phosphorus and Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Rolls, dinner, whole-wheat have 87.8 times more Omega 3, 5.2 times more Carbohydrate, 4.2 times more Sugars and 1.3 times more Fiber than Almonds.
While Almonds contain 4.9 times more Fat, 2.1 times more Saturated Fat and 2.8 times more Omega 6 than Rolls, dinner, whole-wheat.
Both Rolls, dinner, whole-wheat and Almonds have similar amounts of Energy and Protein per 500 kcal.
Both Rolls, dinner, whole-wheat as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Rolls, dinner, whole-wheatVS Rolls, frenchAlmondsVS Rolls, frenchRolls, dinner, whole-wheatVS Blanched AlmondsAlmondsVS Blanched Almonds

Compare Foods

Comparing Nutrients in 500 calories Rolls, dinner, whole-wheatVS Almonds

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: