Comparing Nutrients in 14 ounces Rolls, hard (includes kaiser) VS Tortillas, ready-to-bake or -fry, corn

Macros Ratio

	Protein	Fat	Carbs
Rolls, hard (includes kaiser)	14%	13%	73%
Tortillas, ready-to-bake or -fry, corn	10%	11%	79%

Macro Nutrients

	Rolls, hard (includes kaiser)	Tortillas, ready-to-bake or -fry, corn	Recommended Dietary Allowance
Energy	40% 1163kcal	30% 865kcal	2900kcal per day for Men 19-50 years
Fat	17.6% 17g	11.7% 11.3g	97g per day for Men 19-50 years
Saturated Fat	7.5% 2.4g	5.6% 1.8g	32g per day for Men 19-50 years
Omega 3	24% 0.38g	8.43% 0.13g	1.6g per day for Men 19-50 years
Omega 6	38% 6.43g	32.3% 5.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	161% 209g	136% 177g	130g per day for Men 19-50 years
Sugars	9.7% 7.03g	4.8% 3.5g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	24% 9.13g	66% 25g	38g per day for Men 19-50 years
Protein	70% 39.3g	40.4% 22.6g	56g per day for Men 19-50 years

Vitamins

	Rolls, hard (includes kaiser)	Tortillas, ready-to-bake or -fry, corn	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	158% 1.9mg	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	103% 1.33mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	105% 17mg	37% 5.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.5% 1.63mg	8.65% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.7% 0.14mg	67% 0.87mg	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	94% 377μg	4.96% 20μg	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	11% 1.67mg	7.4% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2% 2.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, hard (includes kaiser)	Tortillas, ready-to-bake or -fry, corn	Recommended Dietary Allowance
Calcium	37.7% 377mg	32% 321mg	1000mg per day for Men 19-50 years
Copper	72% 0.65mg	68% 0.61mg	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	163% 13mg	61% 4.9mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	68% 286mg	420mg per day for Men 19-50 years
Manganese	79.4% 1.83mg	56.3% 1.3mg	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	56.7% 397mg	178% 1246mg	700mg per day for Men 19-50 years
Potassium	12.6% 429mg	21.7% 738mg	3400mg per day for Men 19-50 years
Selenium	282% 155μg	44% 24.2μg	55μg per day for Men 19-50 years
Sodium	144% 2159mg	12% 179mg	1500mg per day for Men 19-50 years
Zinc	34% 3.73mg	47.3% 5.2mg	11mg per day for Men 19-50 years
Water	3.33% 123g	4.92% 182g	3700g per day for Men 19-50 years

Nutrient Comparison: Rolls, hard (includes kaiser) VS Tortillas, ready-to-bake or -fry, corn per 14 oz

Compare the macro and micronutrient content in 14 oz of Rolls, hard (includes kaiser) versus 14 oz of Tortillas, ready-to-bake or -fry, corn to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Rolls, hard (includes kaiser) vs Tortillas, ready-to-bake or -fry, corn:

• 14 ounces of Rolls, hard (includes kaiser) have 5.1 times more Vitamin B1, 5.2 times more Vitamin B2, 2.8 times more Vitamin B3, 3.8 times more Vitamin B5, 19 times more Vitamin B9 and 1.5 times more Vitamin E than Tortillas, ready-to-bake or -fry, corn.
• While 14 oz of Tortillas, ready-to-bake or -fry, corn contain 6.3 times more Vitamin B6 than Rolls, hard (includes kaiser).
• 14 ounces of Tortillas, ready-to-bake or -fry, corn have insufficient amounts of Vitamin B9 and Vitamin E
• Both Rolls, hard (includes kaiser) as well as Tortillas, ready-to-bake or -fry, corn have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Rolls, hard (includes kaiser) vs Tortillas, ready-to-bake or -fry, corn:

• 14 ounces of Rolls, hard (includes kaiser) have 2.7 times more Iron, 1.4 times more Manganese, 6.4 times more Selenium and 12.1 times more Sodium than Tortillas, ready-to-bake or -fry, corn.
• While 14 oz of Tortillas, ready-to-bake or -fry, corn contain 2.7 times more Magnesium, 3.1 times more Phosphorus, 1.7 times more Potassium and 1.4 times more Zinc than Rolls, hard (includes kaiser).
• Both Rolls, hard (includes kaiser) and Tortillas, ready-to-bake or -fry, corn contain similar levels of Calcium and Copper per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Rolls, hard (includes kaiser) have 1.3 times more Energy, 1.5 times more Fat, 2.9 times more Omega 3, 2 times more Sugars and 1.7 times more Protein than Tortillas, ready-to-bake or -fry, corn.
• While 14 oz of Tortillas, ready-to-bake or -fry, corn contain 2.7 times more Fiber than Rolls, hard (includes kaiser).
• Both Rolls, hard (includes kaiser) and Tortillas, ready-to-bake or -fry, corn offer comparable quantities of Omega 6 and Carbohydrate per 14 ounces.