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

Macros Ratio

	Protein	Fat	Carbs
Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour	9%	29%	62%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour	Roasted Almonds	Recommended Dietary Allowance
Energy	35% 1020kcal	82% 2373kcal	2900kcal per day for Men 19-50 years
Fat	33.6% 32.5g	215% 209g	97g per day for Men 19-50 years
Saturated Fat	NA	50.8% 16.2g	32g per day for Men 19-50 years
Omega 3	NA	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	NA	302% 51.4g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	123% 160g	64% 83.4g	130g per day for Men 19-50 years
Sugars	16.3% 12g	26.6% 19.3g	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	8.5% 6.15g	0.055% 0.04g	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	% 4.96g	% 0.04g	g per day for Men 19-50 years
Sucrose	% 0g	% 19g	g per day for Men 19-50 years
Fiber	30.3% 11.5g	114% 43.3g	38g per day for Men 19-50 years
Protein	40% 22.4g	149% 83g	56g per day for Men 19-50 years

Vitamins

	Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	82.7% 0.99mg	25.5% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	365% 4.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	90% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	25.5% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42.7% 0.56mg	41.5% 0.54mg	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	30.8% 123μg	54.6% 218μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	13.8% 2.06mg	632% 95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour	Roasted Almonds	Recommended Dietary Allowance
Calcium	16.3% 163mg	106% 1064mg	1000mg per day for Men 19-50 years
Copper	49% 0.44mg	485% 4.36mg	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	44% 3.53mg	185% 15mg	8mg per day for Men 19-50 years
Magnesium	39.7% 167mg	264% 1107mg	420mg per day for Men 19-50 years
Manganese	116% 2.66mg	385% 8.86mg	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	72.6% 508mg	267% 1869mg	700mg per day for Men 19-50 years
Potassium	19.3% 655mg	83.2% 2830mg	3400mg per day for Men 19-50 years
Selenium	66.4% 36.5μg	14.4% 7.94μg	55μg per day for Men 19-50 years
Sodium	144% 2159mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	27.8% 3.06mg	119% 13mg	11mg per day for Men 19-50 years
Water	4.8% 177g	0.26% 9.57g	3700g per day for Men 19-50 years

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

• Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour have 3.2 times more Vitamin B1 than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.8 times more Vitamin B9 and 46 times more Vitamin E than Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour.
• Both Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour and Dry Roasted Almonds have similar amounts of Vitamin B6 per 14 oz.

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

• Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour have 4.6 times more Selenium, 181.3 times more Sodium and 18.5 times more Water than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 6.5 times more Calcium, 9.9 times more Copper, 4.2 times more Iron, 6.6 times more Magnesium, 3.3 times more Manganese, 3.7 times more Phosphorus, 4.3 times more Potassium and 4.3 times more Zinc than Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour.

Comparison of macro-nutrients per 14 ounces:

• Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour have 1.9 times more Carbohydrate and 155 times more Fructose than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 2.3 times more Energy, 6.4 times more Fat, 1.6 times more Sugars, 3.8 times more Fiber and 3.7 times more Protein than Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour.
• Both Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour as well as Dry Roasted Almonds have insufficient amounts of Glucose and Sucrose in 14 oz.