Comparing Nutrients in 7 ounces Rolls, dinner, whole-wheatVS Almonds

Macros Ratio

Protein Fat Carbs

Rolls, dinner, whole-wheat

12%

15%

73%

Almonds

14%

72%

14%

7 oz ▼

Macro Nutrients

Rolls, dinner, whole-wheatvs Almonds

18.2%528kcal

Energy

39.6%1149kcal

528 kcalvs1149 kcal

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

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9.6%9.33g

Fat

102%99g

9.33 gvs99 g

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

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5.2%1.66g

Saturated Fat

23.6%7.54g

1.66 gvs7.54 g

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

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15%0.24g

Omega 3

0.37%0.006g

0.24 gvs0.006 g

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

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23.8%4.04g

Omega 6

144%24.5g

4.04 gvs24.5 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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78%101g

Carbohydrate

33%42.8g

101 gvs42.8 g

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

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23%16.8g

Sugars

12%8.63g

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

16.8 gvs8.63 g

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

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Fructose

0.3%0.22g

≤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 gvs0.22 g

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

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Glucose

%0.34g

NA gvs0.34 g

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

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Sucrose

%7.84g

NA gvs7.84 g

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

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39%15g

Fiber

65.3%25g

15 gvs25 g

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

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31%17.3g

Protein

75%42g

17.3 gvs42 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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41%0.49mg

Vitamin B1

34%0.41mg

Thiamine

0.49 mgvs0.41 mg

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

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23.2%0.3mg

Vitamin B2

174%2.26mg

Riboflavin

0.3 mgvs2.26 mg

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

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45.6%7.3mg

Vitamin B3

45%7.18mg

Niacin, nicotinic acid, niacinamide

7.3 mgvs7.18 mg

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

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19.4%0.97mg

Vitamin B5

18.7%0.93mg

Pantothenic acid

0.97 mgvs0.93 mg

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

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29.8%0.39mg

Vitamin B6

21%0.27mg

Pyridoxine

0.39 mgvs0.27 mg

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

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Vitamin B7

377%113μg

Biotin

NA μgvs113 μg

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

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15%59.5μg

Vitamin B9

22%87.3μg

Folates and Folic Acid

59.5 μgvs87.3 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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12%1.8mg

Vitamin E

339%51mg

Tocopherols and Tocotrienols

1.8 mgvs51 mg

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

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3.3%3.97μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

3.97 μgvs0 μg

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

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Minerals

Rolls, dinner, whole-wheatvs Almonds

21%210mg

Calcium

53.4%534mg

210 mgvs534 mg

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

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52.7%0.47mg

Copper

227%2.05mg

0.47 mgvs2.05 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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60%4.8mg

Iron

92%7.36mg

4.8 mgvs7.36 mg

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

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40%169mg

Magnesium

128%536mg

169 mgvs536 mg

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

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198%4.56mg

Manganese

188%4.32mg

4.56 mgvs4.32 mg

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

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Molybdenum

200%90μg

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

NA μgvs90 μg

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

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63.5%445mg

Phosphorus

136%955mg

445 mgvs955 mg

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

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16%540mg

Potassium

42.8%1455mg

540 mgvs1455 mg

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

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178%98μg

Selenium

14.8%8.14μg

98 μgvs8.14 μg

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

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69%1034mg

Sodium

0.13%2mg

1034 mgvs2 mg

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

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36.3%4mg

Zinc

56.3%6.2mg

4 mgvs6.2 mg

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

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1.78%65.7g

Water

0.24%8.75g

65.7 gvs8.75 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 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 7 oz.
Both Rolls, dinner, whole-wheat as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 7 oz.

Comparing minerals per 7 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 7 oz.

Comparison of macro-nutrients per 7 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 7 oz.

Compare more foods per 7 oz:

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

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Comparing Nutrients in 7 ounces Rolls, dinner, whole-wheatVS Almonds

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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