Comparing Nutrients in 14 ounces Roasted Almonds VS Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour	14%	32%	54%

Macro Nutrients

	Roasted Almonds	Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour	Recommended Dietary Allowance
Energy	82% 2373kcal	45% 1306kcal	2900kcal per day for Men 19-50 years
Fat	215% 209g	47.5% 46g	97g per day for Men 19-50 years
Saturated Fat	50.8% 16.2g	17% 5.5g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	440% 7.03g	1.6g per day for Men 19-50 years
Omega 6	302% 51.4g	73.5% 12.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	64% 83.4g	135% 176g	130g per day for Men 19-50 years
Sugars	26.6% 19.3g	23% 16.7g	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	0.055% 0.04g	3.94% 2.86g	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	% 0.04g	% 2.06g	g per day for Men 19-50 years
Sucrose	% 19g	% 0g	g per day for Men 19-50 years
Fiber	114% 43.3g	117% 44.5g	38g per day for Men 19-50 years
Protein	149% 83g	83.6% 47g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.5% 0.31mg	126% 1.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	365% 4.75mg	110% 1.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	90% 14.4mg	94% 15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.5% 1.27mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.5% 0.54mg	NA	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	54.6% 218μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	632% 95mg	36.8% 5.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour	Recommended Dietary Allowance
Calcium	106% 1064mg	47% 468mg	1000mg per day for Men 19-50 years
Copper	485% 4.36mg	114% 1.03mg	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	185% 15mg	81.4% 6.5mg	8mg per day for Men 19-50 years
Magnesium	264% 1107mg	91% 381mg	420mg per day for Men 19-50 years
Manganese	385% 8.86mg	292% 6.7mg	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	267% 1869mg	132% 925mg	700mg per day for Men 19-50 years
Potassium	83.2% 2830mg	32% 1084mg	3400mg per day for Men 19-50 years
Selenium	14.4% 7.94μg	180% 99μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	134% 2012mg	1500mg per day for Men 19-50 years
Zinc	119% 13mg	48.7% 5.36mg	11mg per day for Men 19-50 years
Water	0.26% 9.57g	3.2% 119g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour per 14 oz

Compare the macro and micronutrient content in 14 oz of Roasted Almonds versus 14 oz of Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Roasted Almonds vs Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour:

• 14 ounces of Roasted Almonds have 3.3 times more Vitamin B2 and 17.2 times more Vitamin E than Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour.
• While 14 oz of Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour contain 4.9 times more Vitamin B1 than Dry Roasted Almonds.
• Both Roasted Almonds and Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour provide similar amounts of Vitamin B3 per 14 ounces.

Comparing minerals per 14 ounces for Roasted Almonds vs Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour:

• 14 ounces of Roasted Almonds have 2.3 times more Calcium, 4.2 times more Copper, 2.3 times more Iron, 2.9 times more Magnesium, 1.3 times more Manganese, 2 times more Phosphorus, 2.6 times more Potassium and 2.5 times more Zinc than Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour.
• While 14 oz of Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour contain 12.5 times more Selenium and 169 times more Sodium than Dry Roasted Almonds.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Roasted Almonds have 1.8 times more Energy, 4.5 times more Fat, 3 times more Saturated Fat, 4.1 times more Omega 6 and 1.8 times more Protein than Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour.
• While 14 oz of Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour contain 177.2 times more Omega 3 and 2.1 times more Carbohydrate than Dry Roasted Almonds.
• Both Roasted Almonds and Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour offer comparable quantities of Sugars and Fiber per 14 ounces.
• 14 ounces of Roasted Almonds provide inadequate amounts of Omega 3