Comparing Nutrients in 5 ounces Roasted AlmondsVS 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%

5 oz ▼

Macro Nutrients

Roasted Almondsvs Rolls, hamburger, whole grain white, calcium-fortified

29.2%848kcal

Energy

12.5%361kcal

848 kcalvs361 kcal

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

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76.8%74.5g

Fat

5.1%4.95g

74.5 gvs4.95 g

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

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18%5.8g

Saturated Fat

5.15%1.65g

5.8 gvs1.65 g

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

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0.89%0.014g

Omega 3

12%0.19g

0.014 gvs0.19 g

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

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108%18.3g

Omega 6

9.06%1.54g

18.3 gvs1.54 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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23%29.8g

Carbohydrate

50.7%66g

29.8 gvs66 g

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

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9.5%6.9g

Sugars

18%13g

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

6.9 gvs13 g

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

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0.02%0.014g

Fructose

≤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]

0.014 gvsNA g

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

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%0.014g

Glucose

0.014 gvsNA g

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

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%6.73g

Sucrose

6.73 gvsNA g

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

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40.7%15.5g

Fiber

8.58%3.26g

15.5 gvs3.26 g

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

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53%29.7g

Protein

23.5%13g

29.7 gvs13 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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9.1%0.11mg

Vitamin B1

61.8%0.74mg

Thiamine

0.11 mgvs0.74 mg

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

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131%1.7mg

Vitamin B2

34.5%0.45mg

Riboflavin

1.7 mgvs0.45 mg

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

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32.2%5.16mg

Vitamin B3

41.2%6.6mg

Niacin, nicotinic acid, niacinamide

5.16 mgvs6.6 mg

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

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9.1%0.46mg

Vitamin B5

Pantothenic acid

0.46 mgvsNA mg

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

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15%0.19mg

Vitamin B6

11.3%0.15mg

Pyridoxine

0.19 mgvs0.15 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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19.5%78μg

Vitamin B9

49.6%198μg

Folates and Folic Acid

78 μgvs198 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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226%34mg

Vitamin E

3.1%0.47mg

Tocopherols and Tocotrienols

34 mgvs0.47 mg

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

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0%0μg

Vitamin K

5.9%7.1μg

Phytomenadione or phylloquinone

0 μgvs7.1 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

38%380mg

Calcium

33%330mg

380 mgvs330 mg

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

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173%1.56mg

Copper

28%0.25mg

1.56 mgvs0.25 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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66%5.3mg

Iron

46%3.67mg

5.3 mgvs3.67 mg

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

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94%395mg

Magnesium

13%54mg

395 mgvs54 mg

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

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138%3.16mg

Manganese

57%1.3mg

3.16 mgvs1.3 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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95%668mg

Phosphorus

31%217mg

668 mgvs217 mg

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

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29.7%1011mg

Potassium

7.92%269mg

1011 mgvs269 mg

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

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5.15%2.83μg

Selenium

36%20μg

2.83 μgvs20 μg

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

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0.28%4.25mg

Sodium

48.4%726mg

4.25 mgvs726 mg

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

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42.7%4.7mg

Zinc

26.4%2.9mg

4.7 mgvs2.9 mg

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

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0.092%3.4g

Water

1.5%55g

3.4 gvs55 g

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

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Lets compare vitamin content per 5 ounces of Roasted Almonds vs Rolls, hamburger, whole grain white, calcium-fortified:

Dry Roasted Almonds have 3.8 times more Vitamin B2, 1.3 times more Vitamin B6 and 72.4 times more Vitamin E than Rolls, hamburger, whole grain white, calcium-fortified.
While Rolls, hamburger, whole grain white, calcium-fortified contain 6.8 times more Vitamin B1, 1.3 times more Vitamin B3, 2.5 times more Vitamin B9 and more Vitamin K than Dry Roasted Almonds.
Both Dry Roasted Almonds as well as Rolls, hamburger, whole grain white, calcium-fortified have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Roasted Almonds vs Rolls, hamburger, whole grain white, calcium-fortified:

Dry Roasted Almonds have 6.1 times more Copper, 1.4 times more Iron, 7.3 times more Magnesium, 2.4 times more Manganese, 3.1 times more Phosphorus, 3.8 times more Potassium and 1.6 times more Zinc than Rolls, hamburger, whole grain white, calcium-fortified.
While Rolls, hamburger, whole grain white, calcium-fortified contain 7 times more Selenium, 170.7 times more Sodium and 16 times more Water than Dry Roasted Almonds.
Both Dry Roasted Almonds and Rolls, hamburger, whole grain white, calcium-fortified have similar amounts of Calcium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

Dry Roasted Almonds have 2.3 times more Energy, 15.1 times more Fat, 3.5 times more Saturated Fat, 11.9 times more Omega 6, 4.7 times more Fiber and 2.3 times more Protein than Rolls, hamburger, whole grain white, calcium-fortified.
While Rolls, hamburger, whole grain white, calcium-fortified contain 13.5 times more Omega 3, 2.2 times more Carbohydrate and 1.9 times more Sugars than Dry Roasted Almonds.
Both Dry Roasted Almonds as well as Rolls, hamburger, whole grain white, calcium-fortified have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.

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Comparing Nutrients in 5 ounces Roasted AlmondsVS Rolls, hamburger, whole grain white, calcium-fortified

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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