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

Macros Ratio

	Protein	Fat	Carbs
Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour	14%	32%	54%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour	Dried Beechnuts	Recommended Dietary Allowance
Energy	45% 1306kcal	79% 2286kcal	2900kcal per day for Men 19-50 years
Fat	47.5% 46g	205% 198g	97g per day for Men 19-50 years
Saturated Fat	17% 5.5g	71% 22.7g	32g per day for Men 19-50 years
Omega 3	440% 7.03g	422% 6.75g	1.6g per day for Men 19-50 years
Omega 6	73.5% 12.5g	429% 73g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	135% 176g	102% 133g	130g per day for Men 19-50 years
Sugars	23% 16.7g	NA	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	3.94% 2.86g	NA	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	% 2.06g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	117% 44.5g	NA	38g per day for Men 19-50 years
Protein	83.6% 47g	44% 24.6g	56g per day for Men 19-50 years

Vitamins

	Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	126% 1.5mg	101% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	110% 1.43mg	113% 1.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	94% 15mg	21.8% 3.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	73.4% 3.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	209% 2.7mg	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	NA	112% 448μg	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	68.4% 61.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	36.8% 5.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour	Dried Beechnuts	Recommended Dietary Allowance
Calcium	47% 468mg	0.4% 3.97mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	295% 2.66mg	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	81.4% 6.5mg	122% 9.76mg	8mg per day for Men 19-50 years
Magnesium	91% 381mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	292% 6.7mg	231% 5.32mg	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	132% 925mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	32% 1084mg	119% 4036mg	3400mg per day for Men 19-50 years
Selenium	180% 99μg	NA	55μg per day for Men 19-50 years
Sodium	134% 2012mg	10% 151mg	1500mg per day for Men 19-50 years
Zinc	48.7% 5.36mg	13% 1.43mg	11mg per day for Men 19-50 years
Water	3.2% 119g	0.71% 26g	3700g per day for Men 19-50 years

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

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

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

• 14 ounces of Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour have 1.3 times more Vitamin B1 and 4.3 times more Vitamin B3 than Dried Beechnuts.
• Both Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour and Dried Beechnuts provide similar amounts of Vitamin B2 per 14 ounces.

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

• 14 ounces of Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour have 118 times more Calcium, more Magnesium, 1.3 times more Manganese, more Phosphorus, 13.3 times more Sodium and 3.8 times more Zinc than Dried Beechnuts.
• While 14 oz of Dried Beechnuts contain 2.6 times more Copper, 1.5 times more Iron and 3.7 times more Potassium than Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour.
• 14 ounces of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour have 1.3 times more Carbohydrate and 1.9 times more Protein than Dried Beechnuts.
• While 14 oz of Dried Beechnuts contain 1.8 times more Energy, 4.3 times more Fat, 4.1 times more Saturated Fat and 5.8 times more Omega 6 than Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour.
• Both Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour and Dried Beechnuts offer comparable quantities of Omega 3 per 14 ounces.