Comparing Nutrients in 100 calories Rolls, hamburger or hot dog, wheat/cracked wheatVS Almonds

Weight per 100 calories

Rolls, hamburger or hot dog, wheat/cracked wheat

37.2g

Almonds

17.3g

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 100 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%

100 kcal ▼

Macro Nutrients

Rolls, hamburger or hot dog, wheat/cracked wheatvs Almonds

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

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

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1.4%1.34g

Fat

8.9%8.62g

1.34 gvs8.62 g

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

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0.87%0.28g

Saturated Fat

2.05%0.66g

0.28 gvs0.66 g

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

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4.3%0.069g

Omega 3

0.032%0.001g

0.069 gvs0.001 g

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

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3.5%0.6g

Omega 6

12.5%2.13g

0.6 gvs2.13 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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13.5%17.6g

Carbohydrate

2.86%3.72g

17.6 gvs3.72 g

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

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3.54%2.57g

Sugars

1.04%0.75g

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

2.57 gvs0.75 g

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

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1.53%1.1g

Fructose

0.026%0.019g

≤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]

1.1 gvs0.019 g

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

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%0.86g

Glucose

%0.029g

0.86 gvs0.029 g

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

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%0g

Sucrose

%0.68g

0 gvs0.68 g

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

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4.1%1.56g

Fiber

5.7%2.16g

1.56 gvs2.16 g

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

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7.76%4.35g

Protein

6.52%3.65g

4.35 gvs3.65 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

1.1%10μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

10 μgvs0 μg

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

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16.5%0.2mg

Vitamin B1

2.95%0.035mg

Thiamine

0.2 mgvs0.035 mg

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

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8.32%0.11mg

Vitamin B2

15%0.2mg

Riboflavin

0.11 mgvs0.2 mg

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

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11%1.78mg

Vitamin B3

3.9%0.62mg

Niacin, nicotinic acid, niacinamide

1.78 mgvs0.62 mg

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

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4.9%0.24mg

Vitamin B5

1.63%0.081mg

Pantothenic acid

0.24 mgvs0.081 mg

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

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3.63%0.047mg

Vitamin B6

1.82%0.024mg

Pyridoxine

0.047 mgvs0.024 mg

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

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Vitamin B7

33%9.84μg

Biotin

NA μgvs9.84 μg

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

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7.8%31.2μg

Vitamin B9

1.9%7.6μg

Folates and Folic Acid

31.2 μgvs7.6 μg

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

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2.94%0.071μg

Vitamin B12

0%0μg

Cobalamin

0.071 μgvs0 μg

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

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0.54%0.48mg

Vitamin C

0%0mg

Ascorbic acid

0.48 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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0.99%0.15mg

Vitamin E

29.5%4.43mg

Tocopherols and Tocotrienols

0.15 mgvs4.43 mg

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

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2.1%2.53μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

2.53 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

7.3%73mg

Calcium

4.65%46.5mg

73 mgvs46.5 mg

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

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6.8%0.061mg

Copper

19.8%0.18mg

0.061 mgvs0.18 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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13.6%1.1mg

Iron

8%0.64mg

1.1 mgvs0.64 mg

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

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4.16%17.5mg

Magnesium

11%46.6mg

17.5 mgvs46.6 mg

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

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20%0.46mg

Manganese

16.4%0.38mg

0.46 mgvs0.38 mg

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

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Molybdenum

17.4%7.82μg

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

NA μgvs7.82 μg

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

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8.18%57.2mg

Phosphorus

12%83mg

57.2 mgvs83 mg

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

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1.98%67.3mg

Potassium

3.72%127mg

67.3 mgvs127 mg

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

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18%9.93μg

Selenium

1.3%0.71μg

9.93 μgvs0.71 μg

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

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11.5%172mg

Sodium

0.012%0.17mg

172 mgvs0.17 mg

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

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3.95%0.43mg

Zinc

4.9%0.54mg

0.43 mgvs0.54 mg

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

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0.35%13g

Water

0.021%0.76g

13 gvs0.76 g

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

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Lets compare vitamin content per 100 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 100 kcal.

Comparing minerals per 100 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 100 kcal.

Comparison of macro-nutrients per 100 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 100 kcal.
Both Rolls, hamburger or hot dog, wheat/cracked wheat as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 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 100 calories Rolls, hamburger or hot dog, wheat/cracked wheatVS Almonds

Weight per 100 calories

Which food has more nutrients per 100 calories - Rolls, hamburger or hot dog, wheat/cracked wheat or Almonds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: