Comparing Nutrients in 1 kilogram 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	206% 5980kcal	113% 3290kcal	2900kcal per day for Men 19-50 years
Fat	542% 525g	120% 116g	97g per day for Men 19-50 years
Saturated Fat	128% 41g	43% 14g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	1108% 17.7g	1.6g per day for Men 19-50 years
Omega 6	761% 129g	185% 31.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	162% 210g	341% 443g	130g per day for Men 19-50 years
Sugars	67% 48.6g	58% 42g	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	0.14% 0.1g	9.93% 7.2g	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	% 0.1g	% 5.2g	g per day for Men 19-50 years
Sucrose	% 47.5g	% 0g	g per day for Men 19-50 years
Fiber	287% 109g	295% 112g	38g per day for Men 19-50 years
Protein	374% 210g	211% 118g	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	64% 0.77mg	317% 3.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	921% 12mg	277% 3.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	227% 36.4mg	237% 38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.2% 3.2mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.36mg	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	138% 550μg	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	1593% 239mg	93% 14mg	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	268% 2680mg	118% 1180mg	1000mg per day for Men 19-50 years
Copper	1221% 11mg	288% 2.6mg	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	466% 37.3mg	205% 16.4mg	8mg per day for Men 19-50 years
Magnesium	664% 2790mg	229% 960mg	420mg per day for Men 19-50 years
Manganese	970% 22.3mg	735% 17mg	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	673% 4710mg	333% 2330mg	700mg per day for Men 19-50 years
Potassium	210% 7130mg	80.3% 2730mg	3400mg per day for Men 19-50 years
Selenium	36.4% 20μg	455% 250μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	338% 5070mg	1500mg per day for Men 19-50 years
Zinc	301% 33mg	123% 13.5mg	11mg per day for Men 19-50 years
Water	0.65% 24g	8.1% 299g	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 1 kg

Compare the macro and micronutrient content in 1 kg of Roasted Almonds versus 1 kg 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 1 kilogram of Roasted Almonds vs Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour:

• 1 kilogram of Roasted Almonds has 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 1 kg of Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour contains 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 one kilogram.

Comparing minerals per 1 kilogram for Roasted Almonds vs Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour:

• 1 kilogram of Roasted Almonds has 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 1 kg of Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour contains 12.5 times more Selenium and 169 times more Sodium than Dry Roasted Almonds.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Roasted Almonds has 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 1 kg of Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour contains 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 one kilogram.
• 1 kilogram of Roasted Almonds provide inadequate amounts of Omega 3