Comparing Nutrients in 500 calories Rolls, hamburger or hot dog, wheat/cracked wheatVS Almonds

Weight per 500 calories

Rolls, hamburger or hot dog, wheat/cracked wheat

186g

Almonds

86.4g

Almonds have 2.2 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 500 calories - Rolls, hamburger or hot dog, wheat/cracked wheat or Almonds?

Macros Ratio

Protein Fat Carbs

Rolls, hamburger or hot dog, wheat/cracked wheat

17%

12%

71%

Almonds

14%

72%

14%

500 kcal ▼

Macro Nutrients

Rolls, hamburger or hot dog, wheat/cracked 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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6.9%6.7g

Fat

44.5%43g

6.7 gvs43 g

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

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4.33%1.4g

Saturated Fat

10.3%3.3g

1.4 gvs3.3 g

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

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21.5%0.34g

Omega 3

0.16%0.003g

0.34 gvs0.003 g

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

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17.6%3g

Omega 6

62.6%10.6g

3 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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67.6%88g

Carbohydrate

14.3%18.6g

88 gvs18.6 g

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

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17.7%13g

Sugars

5.2%3.76g

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

13 gvs3.76 g

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

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7.67%5.56g

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]

5.56 gvs0.095 g

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

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%4.28g

Glucose

%0.15g

4.28 gvs0.15 g

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

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%0g

Sucrose

%3.4g

0 gvs3.4 g

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

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20.5%7.8g

Fiber

28.4%10.8g

7.8 gvs10.8 g

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

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39%21.7g

Protein

32.6%18.3g

21.7 gvs18.3 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 Almonds

5.58%50μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

50 μgvs0 μg

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

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82.4%0.99mg

Vitamin B1

14.8%0.18mg

Thiamine

0.99 mgvs0.18 mg

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

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41.6%0.54mg

Vitamin B2

75.6%0.98mg

Riboflavin

0.54 mgvs0.98 mg

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

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55.5%8.9mg

Vitamin B3

19.5%3.12mg

Niacin, nicotinic acid, niacinamide

8.9 mgvs3.12 mg

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

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24.5%1.22mg

Vitamin B5

8.13%0.41mg

Pantothenic acid

1.22 mgvs0.41 mg

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

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18%0.24mg

Vitamin B6

9.1%0.12mg

Pyridoxine

0.24 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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39%156μg

Vitamin B9

9.5%38μg

Folates and Folic Acid

156 μgvs38 μg

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

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14.7%0.35μg

Vitamin B12

0%0μg

Cobalamin

0.35 μgvs0 μg

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

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2.7%2.4mg

Vitamin C

0%0mg

Ascorbic acid

2.4 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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4.96%0.74mg

Vitamin E

148%22mg

Tocopherols and Tocotrienols

0.74 mgvs22 mg

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

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10.5%12.6μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

12.6 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 Almonds

36.4%364mg

Calcium

23.2%232mg

364 mgvs232 mg

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

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34%0.31mg

Copper

99%0.89mg

0.31 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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68%5.43mg

Iron

40%3.2mg

5.43 mgvs3.2 mg

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

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21%87.4mg

Magnesium

55.5%233mg

87.4 mgvs233 mg

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

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100%2.3mg

Manganese

82%1.9mg

2.3 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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41%286mg

Phosphorus

59.3%415mg

286 mgvs415 mg

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

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9.9%336mg

Potassium

18.6%633mg

336 mgvs633 mg

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

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90%49.6μg

Selenium

6.44%3.54μg

49.6 μgvs3.54 μg

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

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57.4%861mg

Sodium

0.058%0.86mg

861 mgvs0.86 mg

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

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19.8%2.17mg

Zinc

24.5%2.7mg

2.17 mgvs2.7 mg

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

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1.77%65.5g

Water

0.1%3.8g

65.5 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, hamburger or hot dog, wheat/cracked wheat vs Almonds:

Rolls, hamburger or hot dog, wheat/cracked wheat have more Vitamin A, 5.6 times more Vitamin B1, 2.8 times more Vitamin B3, 3 times more Vitamin B5, 2 times more Vitamin B6, 4.1 times more Vitamin B9, more Vitamin B12 and more Vitamin K than Almonds.
While Almonds contain 1.8 times more Vitamin B2 and 29.8 times more Vitamin E than Rolls, hamburger or hot dog, wheat/cracked wheat.
Both Rolls, hamburger or hot dog, wheat/cracked wheat as well as Almonds have insufficient amounts of Vitamin C and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Rolls, hamburger or hot dog, wheat/cracked wheat vs Almonds:

Rolls, hamburger or hot dog, wheat/cracked wheat have 1.6 times more Calcium, 1.7 times more Iron, 1.2 times more Manganese, 14 times more Selenium and 996.6 times more Sodium than Almonds.
While Almonds contain 2.9 times more Copper, 2.7 times more Magnesium, 1.5 times more Phosphorus and 1.9 times more Potassium than Rolls, hamburger or hot dog, wheat/cracked wheat.
Both Rolls, hamburger or hot dog, wheat/cracked wheat and Almonds have similar amounts of Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Rolls, hamburger or hot dog, wheat/cracked wheat have 132.7 times more Omega 3, 4.7 times more Carbohydrate, 3.4 times more Sugars and 58.5 times more Fructose than Almonds.
While Almonds contain 6.4 times more Fat, 2.4 times more Saturated Fat, 3.6 times more Omega 6 and 1.4 times more Fiber than Rolls, hamburger or hot dog, wheat/cracked wheat.
Both Rolls, hamburger or hot dog, wheat/cracked wheat and Almonds have similar amounts of Energy and Protein per 500 kcal.
Both Rolls, hamburger or hot dog, wheat/cracked wheat as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Rolls, hamburger or hot dog, wheat/cracked wheatVS Rolls, hamburger or hot dog, whole wheatAlmondsVS Rolls, hamburger or hot dog, whole wheatRolls, hamburger or hot dog, wheat/cracked wheatVS Blanched AlmondsAlmondsVS Blanched Almonds

Compare Foods

Comparing Nutrients in 500 calories Rolls, hamburger or hot dog, wheat/cracked wheatVS Almonds

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: