Comparing Nutrients in 100 calories Rolls, hard (includes kaiser) VS Tortillas, ready-to-bake or -fry, flour, refrigerated

Weight per 100 calories

• Rolls, hard (includes kaiser): 34g
• Tortillas, ready-to-bake or -fry, flour, refrigerated: 32.7g

Both foods have similar energy densities which is high in comparison to other foods.

Discover which food has more nutrients per 100 calories - Rolls, hard (includes kaiser) or Tortillas, ready-to-bake or -fry, flour, refrigerated?

Macros Ratio

	Protein	Fat	Carbs
Rolls, hard (includes kaiser)	14%	13%	73%
Tortillas, ready-to-bake or -fry, flour, refrigerated	11%	24%	65%

Macro Nutrients

	Rolls, hard (includes kaiser)	Tortillas, ready-to-bake or -fry, flour, refrigerated	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.47g	2.7% 2.6g	97g per day for Men 19-50 years
Saturated Fat	0.65% 0.21g	3% 0.96g	32g per day for Men 19-50 years
Omega 3	2.07% 0.033g	4.6% 0.074g	1.6g per day for Men 19-50 years
Omega 6	3.25% 0.55g	3.96% 0.67g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	12.4% 16g	130g per day for Men 19-50 years
Sugars	0.83% 0.6g	1.67% 1.2g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	0.13% 0.092g	72.5g per day for Men 19-50 years	≤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]
Glucose	NA	% 0.12g	g per day for Men 19-50 years
Sucrose	NA	% 0.2g	g per day for Men 19-50 years
Fiber	2.07% 0.78g	3% 1.14g	38g per day for Men 19-50 years
Protein	6.03% 3.38g	4.8% 2.68g	56g per day for Men 19-50 years

Vitamins

	Rolls, hard (includes kaiser)	Tortillas, ready-to-bake or -fry, flour, refrigerated	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.6% 0.16mg	13.7% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.82% 0.11mg	7.1% 0.092mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.04% 1.45mg	9% 1.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.8% 0.14mg	3.67% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.92% 0.012mg	1.5% 0.019mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	8.1% 32.4μg	7.68% 30.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.96% 0.14mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	1.96% 2.35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, hard (includes kaiser)	Tortillas, ready-to-bake or -fry, flour, refrigerated	Recommended Dietary Allowance
Calcium	3.24% 32.4mg	4.77% 47.7mg	1000mg per day for Men 19-50 years
Copper	6.2% 0.056mg	3.78% 0.034mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	14% 1.1mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	2.2% 9.2mg	1.7% 7.2mg	420mg per day for Men 19-50 years
Manganese	6.83% 0.16mg	7.64% 0.18mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	4.88% 34mg	9.6% 67.3mg	700mg per day for Men 19-50 years
Potassium	1.1% 37mg	1.2% 41mg	3400mg per day for Men 19-50 years
Selenium	24.3% 13.3μg	13.3% 7.3μg	55μg per day for Men 19-50 years
Sodium	12.4% 186mg	16% 241mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	1.57% 0.17mg	11mg per day for Men 19-50 years
Water	0.29% 10.6g	0.28% 10.5g	3700g per day for Men 19-50 years

Rolls, Hard (includes Kaiser) VS Tortillas, Ready-to-bake Or -fry, Flour, Refrigerated Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Rolls, hard (includes kaiser) or Tortillas, ready-to-bake or -fry, flour, refrigerated?

Lets compare vitamin content per 100 calories of Rolls, hard (includes kaiser) vs Tortillas, ready-to-bake or -fry, flour, refrigerated:

• 100 calories of Rolls, hard (includes kaiser) have 1.2 times more Vitamin B2 than Tortillas, ready-to-bake or -fry, flour, refrigerated.
• While 100 kcal of Tortillas, ready-to-bake or -fry, flour, refrigerated contain 1.3 times more Vitamin B5 than Rolls, hard (includes kaiser).
• Both Rolls, hard (includes kaiser) and Tortillas, ready-to-bake or -fry, flour, refrigerated provide similar amounts of Vitamin B1, Vitamin B3 and Vitamin B9 per 100 calories.
• Both Rolls, hard (includes kaiser) as well as Tortillas, ready-to-bake or -fry, flour, refrigerated have insufficient amounts of Vitamin A, Vitamin B6, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 100 calories.

Comparing minerals per 100 calories for Rolls, hard (includes kaiser) vs Tortillas, ready-to-bake or -fry, flour, refrigerated:

• 100 calories of Rolls, hard (includes kaiser) have 1.6 times more Copper, 1.3 times more Magnesium, 1.8 times more Selenium and 1.9 times more Zinc than Tortillas, ready-to-bake or -fry, flour, refrigerated.
• While 100 kcal of Tortillas, ready-to-bake or -fry, flour, refrigerated contain 1.5 times more Calcium, 2 times more Phosphorus and 1.3 times more Sodium than Rolls, hard (includes kaiser).
• Both Rolls, hard (includes kaiser) and Tortillas, ready-to-bake or -fry, flour, refrigerated contain similar levels of Iron and Manganese per 100 calories.
• 100 calories of Tortillas, ready-to-bake or -fry, flour, refrigerated lack sufficient amounts of Magnesium and Zinc
• Both Rolls, hard (includes kaiser) as well as Tortillas, ready-to-bake or -fry, flour, refrigerated lack sufficient amounts of Potassium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Rolls, hard (includes kaiser) have 1.3 times more Protein than Tortillas, ready-to-bake or -fry, flour, refrigerated.
• While 100 kcal of Tortillas, ready-to-bake or -fry, flour, refrigerated contain 1.8 times more Fat, 4.6 times more Saturated Fat, 2.2 times more Omega 3 and 1.5 times more Fiber than Rolls, hard (includes kaiser).
• Both Rolls, hard (includes kaiser) and Tortillas, ready-to-bake or -fry, flour, refrigerated offer comparable quantities of Energy, Omega 6 and Carbohydrate per 100 calories.