Comparing Nutrients in 7 ounces AlmondsVS Rolls, hamburger, whole grain white, calcium-fortified

Macros Ratio

Protein Fat Carbs

Almonds

14%

72%

14%

Rolls, hamburger, whole grain white, calcium-fortified

15%

12%

73%

7 oz ▼

Macro Nutrients

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

39.6%1149kcal

Energy

17.4%506kcal

1149 kcalvs506 kcal

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

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102%99g

Fat

7.14%6.93g

99 gvs6.93 g

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

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23.6%7.54g

Saturated Fat

7.2%2.3g

7.54 gvs2.3 g

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

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0.37%0.006g

Omega 3

16.7%0.27g

0.006 gvs0.27 g

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

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144%24.5g

Omega 6

12.7%2.16g

24.5 gvs2.16 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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33%42.8g

Carbohydrate

71%92g

42.8 gvs92 g

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

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12%8.63g

Sugars

25.5%18.5g

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

8.63 gvs18.5 g

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

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0.3%0.22g

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]

0.22 gvsNA g

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

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%0.34g

Glucose

0.34 gvsNA g

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

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%7.84g

Sucrose

7.84 gvsNA g

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

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65.3%25g

Fiber

12%4.56g

25 gvs4.56 g

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

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75%42g

Protein

33%18.5g

42 gvs18.5 g

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

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Vitamins

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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34%0.41mg

Vitamin B1

86.5%1.04mg

Thiamine

0.41 mgvs1.04 mg

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

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174%2.26mg

Vitamin B2

48.2%0.63mg

Riboflavin

2.26 mgvs0.63 mg

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

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45%7.18mg

Vitamin B3

57.7%9.23mg

Niacin, nicotinic acid, niacinamide

7.18 mgvs9.23 mg

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

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18.7%0.93mg

Vitamin B5

Pantothenic acid

0.93 mgvsNA mg

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

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21%0.27mg

Vitamin B6

16%0.21mg

Pyridoxine

0.27 mgvs0.21 mg

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

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377%113μg

Vitamin B7

Biotin

113 μgvsNA μg

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

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22%87.3μg

Vitamin B9

69.5%278μg

Folates and Folic Acid

87.3 μgvs278 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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339%51mg

Vitamin E

4.37%0.65mg

Tocopherols and Tocotrienols

51 mgvs0.65 mg

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

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0%0μg

Vitamin K

8.27%9.92μg

Phytomenadione or phylloquinone

0 μgvs9.92 μg

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

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Minerals

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

53.4%534mg

Calcium

46.2%462mg

534 mgvs462 mg

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

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227%2.05mg

Copper

39.5%0.36mg

2.05 mgvs0.36 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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92%7.36mg

Iron

64.2%5.14mg

7.36 mgvs5.14 mg

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

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128%536mg

Magnesium

18%75.4mg

536 mgvs75.4 mg

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

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188%4.32mg

Manganese

80%1.84mg

4.32 mgvs1.84 mg

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

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200%90μg

Molybdenum

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

90 μgvsNA μg

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

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136%955mg

Phosphorus

43.4%304mg

955 mgvs304 mg

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

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42.8%1455mg

Potassium

11%377mg

1455 mgvs377 mg

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

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14.8%8.14μg

Selenium

50.5%27.8μg

8.14 μgvs27.8 μg

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

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0.13%2mg

Sodium

67.7%1016mg

2 mgvs1016 mg

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

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56.3%6.2mg

Zinc

37%4.07mg

6.2 mgvs4.07 mg

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

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0.24%8.75g

Water

2.07%76.7g

8.75 gvs76.7 g

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

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Lets compare vitamin content per 7 ounces of Almonds vs Rolls, hamburger, whole grain white, calcium-fortified:

Almonds have 3.6 times more Vitamin B2, 1.3 times more Vitamin B6 and 77.7 times more Vitamin E than Rolls, hamburger, whole grain white, calcium-fortified.
While Rolls, hamburger, whole grain white, calcium-fortified contain 2.6 times more Vitamin B1, 1.3 times more Vitamin B3, 3.2 times more Vitamin B9 and more Vitamin K than Almonds.
Both 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 7 oz.

Comparing minerals per 7 ounces for Almonds vs Rolls, hamburger, whole grain white, calcium-fortified:

Almonds have 5.8 times more Copper, 1.4 times more Iron, 7.1 times more Magnesium, 2.4 times more Manganese, 3.1 times more Phosphorus, 3.9 times more Potassium and 1.5 times more Zinc than Rolls, hamburger, whole grain white, calcium-fortified.
While Rolls, hamburger, whole grain white, calcium-fortified contain 3.4 times more Selenium, 512 times more Sodium and 8.8 times more Water than Almonds.
Both Almonds and Rolls, hamburger, whole grain white, calcium-fortified have similar amounts of Calcium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

Almonds have 2.3 times more Energy, 14.3 times more Fat, 3.3 times more Saturated Fat, 11.3 times more Omega 6, 5.4 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 45 times more Omega 3, 2.2 times more Carbohydrate and 2.1 times more Sugars than Almonds.
Both Almonds as well as Rolls, hamburger, whole grain white, calcium-fortified have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.

Compare more foods per 7 oz:

AlmondsVS Blanched AlmondsRolls, hamburger, whole grain white, calcium-fortifiedVS Blanched AlmondsAlmondsVS Pancakes, whole wheat, dry mix, incompleteRolls, hamburger, whole grain white, calcium-fortifiedVS Pancakes, whole wheat, dry mix, incomplete

Compare Foods

Comparing Nutrients in 7 ounces AlmondsVS Rolls, hamburger, whole grain white, calcium-fortified

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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