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

Macros Ratio

ProteinsFatsCarbs

Rolls, dinner, whole-wheat
12%
15%
73%
Almonds
14%
72%
14%

Vitamins

100 g ▼RDA for Men 19-30 years ▼
Rolls, dinner, whole-wheatAlmonds
Vitamin A
0%
0%
0 μg0 μgRecommended Dietary Allowance is 900μg per day for Men 19-30 years
Thiamine
21%
17.5%
0.25 mg0.21 mgRecommended Dietary Allowance is 1.2mg per day for Men 19-30 years
Vitamin B2
11.5%
87.7%
0.15 mg1.14 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B3
23%
22.5%
3.68 mg3.6 mgRecommended Dietary Allowance is 16mg per day for Men 19-30 years
Vitamin B6
15%
10.8%
0.2 mg0.14 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B12
0%
0%
0 μg0 μgRecommended Dietary Allowance is 2.4μg per day for Men 19-30 years
Vitamin C
0%
0%
0 mg0 mgRecommended Dietary Allowance is 90mg per day for Men 19-30 years
Vitamin D
0%
0%
0 IU0 IURecommended Dietary Allowance is 600IU per day for Men 19-30 years
Vitamin E
6%
171%
0.9 mg25.6 mgRecommended Dietary Allowance is 15mg per day for Men 19-30 years
Vitamin K
1.67%
0%
2 μg0 μgRecommended Dietary Allowance is 120μg per day for Men 19-30 years
Folate
7.5%
11%
30 μg44 μgRecommended Dietary Allowance is 400μg per day for Men 19-30 years

Minerals

100 g ▼RDA for Men 19-30 years ▼
Rolls, dinner, whole-wheatAlmonds
Calcium
10.6%
27%
106 mg269 mgRecommended Dietary Allowance is 1000mg per day for Men 19-30 years
Copper
26.7%
114%
0.24 mg1.03 mgRecommended Dietary Allowance is 0.9mg per day for Men 19-30 years
Iron
30%
46%
2.42 mg3.7 mgRecommended Dietary Allowance is 8mg per day for Men 19-30 years
Magnesium
21%
67.5%
85 mg270 mgRecommended Dietary Allowance is 400mg per day for Men 19-30 years
Manganese
100%
95%
2.3 mg2.18 mgRecommended Dietary Allowance is 2.3mg per day for Men 19-30 years
Phosphorus
32%
68.7%
224 mg481 mgRecommended Dietary Allowance is 700mg per day for Men 19-30 years
Potassium
8%
21.6%
272 mg733 mgRecommended Dietary Allowance is 3400mg per day for Men 19-30 years
Selenium
89%
7.45%
49 μg4.1 μgRecommended Dietary Allowance is 55μg per day for Men 19-30 years
Sodium
34.7%
0.07%
521 mg1 mgRecommended Dietary Allowance is 1500mg per day for Men 19-30 years
Zinc
18%
28%
2 mg3.12 mgRecommended Dietary Allowance is 11mg per day for Men 19-30 years

Lets compare vitamin content per 100 grams of Rolls, dinner, whole-wheat vs Almonds:
Rolls, dinner, whole-wheat have 1.4 times more Vitamin B6 than Almonds. While Almonds contain 7.6 times more Vitamin B2, 28.4 times more Vitamin E and 1.5 times more Folate than Rolls, dinner, whole-wheat. Both Rolls, dinner, whole-wheat and Almonds have similar amounts of Thiamine and Vitamin B3 per 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.

Macro Nutrients

100 g ▼RDA for Men 19-30 years ▼
Rolls, dinner, whole-wheatAlmonds
Energy
9.17%
20%
266 kcal579 kcalRecommended Dietary Allowance is 2900kcal per day for Men 19-30 years
Fat
4.85%
51.5%
4.7 g50 gRecommended Dietary Allowance is 97g per day for Men 19-30 years
Protein
15.5%
37.5%
8.7 g21 gRecommended Dietary Allowance is 56g per day for Men 19-30 years
Carbohydrate
39%
16.6%
51 g21.6 gRecommended Dietary Allowance is 130g per day for Men 19-30 years
Sugars
11.7%
6%
8.46 g4.35 gRecommended Dietary Allowance is 72.5g per day for Men 19-30 years
Fiber
19.7%
33%
7.5 g12.5 gRecommended Dietary Allowance is 38g per day for Men 19-30 years
Cholesterol
0%
0%
0 mg0 mgRecommended Dietary Allowance is 290mg per day for Men 19-30 years
Saturated Fat
2.63%
12%
0.84 g3.8 gRecommended Dietary Allowance is 32g per day for Men 19-30 years
Omega 3
7.5%
0%
0.12 g0 gRecommended Dietary Allowance is 1.6g per day for Men 19-30 years
Omega 6
12%
70.6%
2.04 g12 gRecommended Dietary Allowance is 17g per day for Men 19-30 years
Water
0.89%
0.12%
33 g4.4 gRecommended Dietary Allowance is 3700g per day for Men 19-30 years

Comparison of macro-nutrients per 100 grams:
Rolls, dinner, whole-wheat have 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, 2.4 times more Protein, 1.7 times more Fiber, 4.5 times more Saturated Fat and 5.9 times more Omega 6 than Rolls, dinner, whole-wheat.