Comparing Nutrients in 5 ounces Rolls, dinner, whole-wheatVS Almonds

Macros Ratio

Protein Fat Carbs

Rolls, dinner, whole-wheat

12%

15%

73%

Almonds

14%

72%

14%

5 oz ▼

Macro Nutrients

Rolls, dinner, whole-wheatvs Almonds

13%377kcal

Energy

28.3%821kcal

377 kcalvs821 kcal

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

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6.87%6.66g

Fat

73%70.8g

6.66 gvs70.8 g

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

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3.7%1.2g

Saturated Fat

17%5.4g

1.2 gvs5.4 g

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

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10.7%0.17g

Omega 3

0.27%0.004g

0.17 gvs0.004 g

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

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17%2.9g

Omega 6

103%17.5g

2.9 gvs17.5 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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55.7%72.4g

Carbohydrate

23.5%30.5g

72.4 gvs30.5 g

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

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16.5%12g

Sugars

8.5%6.17g

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

12 gvs6.17 g

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

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Fructose

0.22%0.16g

≤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 gvs0.16 g

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

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Glucose

%0.24g

NA gvs0.24 g

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

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Sucrose

%5.6g

NA gvs5.6 g

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

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28%10.6g

Fiber

46.6%17.7g

10.6 gvs17.7 g

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

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22%12.3g

Protein

53.5%30g

12.3 gvs30 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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29.3%0.35mg

Vitamin B1

24.2%0.29mg

Thiamine

0.35 mgvs0.29 mg

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

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16.6%0.22mg

Vitamin B2

124%1.6mg

Riboflavin

0.22 mgvs1.6 mg

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

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32.6%5.2mg

Vitamin B3

32%5.13mg

Niacin, nicotinic acid, niacinamide

5.2 mgvs5.13 mg

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

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14%0.69mg

Vitamin B5

13.4%0.67mg

Pantothenic acid

0.69 mgvs0.67 mg

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

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21.3%0.28mg

Vitamin B6

15%0.19mg

Pyridoxine

0.28 mgvs0.19 mg

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

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Vitamin B7

269%80.8μg

Biotin

NA μgvs80.8 μg

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

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10.6%42.5μg

Vitamin B9

15.6%62.4μg

Folates and Folic Acid

42.5 μgvs62.4 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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8.5%1.28mg

Vitamin E

242%36.3mg

Tocopherols and Tocotrienols

1.28 mgvs36.3 mg

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

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2.36%2.83μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

2.83 μgvs0 μg

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

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Minerals

Rolls, dinner, whole-wheatvs Almonds

15%150mg

Calcium

38%381mg

150 mgvs381 mg

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

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37.6%0.34mg

Copper

162%1.46mg

0.34 mgvs1.46 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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43%3.43mg

Iron

65.7%5.26mg

3.43 mgvs5.26 mg

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

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28.7%120mg

Magnesium

91%383mg

120 mgvs383 mg

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

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142%3.26mg

Manganese

134%3.1mg

3.26 mgvs3.1 mg

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

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Molybdenum

143%64.2μg

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

NA μgvs64.2 μg

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

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45.4%318mg

Phosphorus

97%682mg

318 mgvs682 mg

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

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11.3%386mg

Potassium

30.6%1039mg

386 mgvs1039 mg

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

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127%70μg

Selenium

10.6%5.8μg

70 μgvs5.8 μg

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

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49.2%739mg

Sodium

0.094%1.4mg

739 mgvs1.4 mg

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

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26%2.85mg

Zinc

40.2%4.42mg

2.85 mgvs4.42 mg

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

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1.27%47g

Water

0.17%6.25g

47 gvs6.25 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 Rolls, dinner, whole-wheat vs Almonds:

Rolls, dinner, whole-wheat have 1.2 times more Vitamin B1, 1.4 times more Vitamin B6 and more Vitamin K than Almonds.
While Almonds contain 7.5 times more Vitamin B2, 1.5 times more Vitamin B9 and 28.5 times more Vitamin E than Rolls, dinner, whole-wheat.
Both Rolls, dinner, whole-wheat and Almonds have similar amounts of Vitamin B3 and Vitamin B5 per 5 oz.
Both Rolls, dinner, whole-wheat as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Rolls, dinner, whole-wheat vs Almonds:

Rolls, dinner, whole-wheat have 12 times more Selenium and 521 times more Sodium than Almonds.
While Almonds contain 2.5 times more Calcium, 4.3 times more Copper, 1.5 times more Iron, 3.2 times more Magnesium, 2.1 times more Phosphorus, 2.7 times more Potassium and 1.6 times more Zinc than Rolls, dinner, whole-wheat.
Both Rolls, dinner, whole-wheat and Almonds have similar amounts of Manganese per 5 oz.

Comparison of macro-nutrients per 5 ounces:

Rolls, dinner, whole-wheat have 40.3 times more Omega 3, 2.4 times more Carbohydrate and 1.9 times more Sugars than Almonds.
While Almonds contain 2.2 times more Energy, 10.6 times more Fat, 4.5 times more Saturated Fat, 6 times more Omega 6, 1.7 times more Fiber and 2.4 times more Protein than Rolls, dinner, whole-wheat.
Both Rolls, dinner, whole-wheat as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.

Compare more foods per 5 oz:

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

Compare Foods

Comparing Nutrients in 5 ounces Rolls, dinner, whole-wheatVS Almonds

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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