Comparing Nutrients in 100 grams Rolls, dinner, whole-wheatVS Almonds

Macros Ratio

Protein Fat Carbs

Rolls, dinner, whole-wheat

12%

15%

73%

Almonds

14%

72%

14%

100 g ▼

Macro Nutrients

Rolls, dinner, whole-wheatvs Almonds

9.17%266kcal

Energy

20%579kcal

266 kcalvs579 kcal

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

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4.85%4.7g

Fat

51.5%50g

4.7 gvs50 g

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

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2.6%0.84g

Saturated Fat

12%3.8g

0.84 gvs3.8 g

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

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7.56%0.12g

Omega 3

0.19%0.003g

0.12 gvs0.003 g

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

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12%2.04g

Omega 6

72.5%12.3g

2.04 gvs12.3 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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39.3%51g

Carbohydrate

16.6%21.6g

51 gvs21.6 g

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

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11.7%8.46g

Sugars

6%4.35g

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

8.46 gvs4.35 g

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

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Fructose

0.15%0.11g

≤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 gvs0.11 g

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

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Glucose

%0.17g

NA gvs0.17 g

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

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Sucrose

%3.95g

NA gvs3.95 g

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

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19.7%7.5g

Fiber

33%12.5g

7.5 gvs12.5 g

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

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15.5%8.7g

Protein

37.8%21g

8.7 gvs21 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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20.7%0.25mg

Vitamin B1

17%0.21mg

Thiamine

0.25 mgvs0.21 mg

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

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11.7%0.15mg

Vitamin B2

87.5%1.14mg

Riboflavin

0.15 mgvs1.14 mg

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

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23%3.68mg

Vitamin B3

22.6%3.6mg

Niacin, nicotinic acid, niacinamide

3.68 mgvs3.6 mg

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

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9.78%0.49mg

Vitamin B5

9.4%0.47mg

Pantothenic acid

0.49 mgvs0.47 mg

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

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15%0.2mg

Vitamin B6

10.5%0.14mg

Pyridoxine

0.2 mgvs0.14 mg

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

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Vitamin B7

190%57μg

Biotin

NA μgvs57 μg

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

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7.5%30μg

Vitamin B9

11%44μg

Folates and Folic Acid

30 μgvs44 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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6%0.9mg

Vitamin E

171%25.6mg

Tocopherols and Tocotrienols

0.9 mgvs25.6 mg

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

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1.67%2μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

2 μgvs0 μg

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

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Minerals

Rolls, dinner, whole-wheatvs Almonds

10.6%106mg

Calcium

27%269mg

106 mgvs269 mg

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

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26.6%0.24mg

Copper

115%1.03mg

0.24 mgvs1.03 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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30.3%2.42mg

Iron

46.4%3.7mg

2.42 mgvs3.7 mg

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

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20.2%85mg

Magnesium

64.3%270mg

85 mgvs270 mg

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

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100%2.3mg

Manganese

95%2.18mg

2.3 mgvs2.18 mg

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

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Molybdenum

101%45.3μg

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

NA μgvs45.3 μg

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

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32%224mg

Phosphorus

68.7%481mg

224 mgvs481 mg

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

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8%272mg

Potassium

21.6%733mg

272 mgvs733 mg

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

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90%49.4μg

Selenium

7.45%4.1μg

49.4 μgvs4.1 μg

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

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34.7%521mg

Sodium

0.067%1mg

521 mgvs1 mg

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

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18.3%2mg

Zinc

28.4%3.12mg

2 mgvs3.12 mg

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

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0.89%33g

Water

0.12%4.4g

33 gvs4.4 g

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

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Lets compare vitamin content per 100 grams 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 100 g.
Both Rolls, dinner, whole-wheat as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 g.

Comparing minerals per 100 grams 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 100 g.

Comparison of macro-nutrients per 100 grams:

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 100 g.

Compare more foods per 100 g:

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

Compare Foods

Comparing Nutrients in 100 grams Rolls, dinner, whole-wheatVS Almonds

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 g: