Comparing Nutrients in 1 kilogram Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour	9%	29%	62%
Almonds	14%	72%	14%

Macro Nutrients

	Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour	Almonds	Recommended Dietary Allowance
Energy	88.6% 2570kcal	200% 5790kcal	2900kcal per day for Men 19-50 years
Fat	84.5% 82g	515% 499g	97g per day for Men 19-50 years
Saturated Fat	NA	119% 38g	32g per day for Men 19-50 years
Omega 3	NA	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	NA	725% 123g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	310% 402g	166% 216g	130g per day for Men 19-50 years
Sugars	41% 30g	60% 43.5g	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	21.4% 15.5g	1.5% 1.1g	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	% 12.5g	% 1.7g	g per day for Men 19-50 years
Sucrose	% 0g	% 39.5g	g per day for Men 19-50 years
Fiber	76.3% 29g	329% 125g	38g per day for Men 19-50 years
Protein	101% 56.5g	378% 212g	56g per day for Men 19-50 years

Vitamins

	Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour	Almonds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	208% 2.5mg	171% 2.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	875% 11.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	226% 36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	94% 4.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	108% 1.4mg	105% 1.37mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	1900% 570μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	77.5% 310μg	110% 440μg	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	34.7% 5.2mg	1709% 256mg	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	Almonds	Recommended Dietary Allowance
Calcium	41% 410mg	269% 2690mg	1000mg per day for Men 19-50 years
Copper	123% 1.1mg	1146% 10.3mg	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	111% 8.9mg	464% 37mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	643% 2700mg	420mg per day for Men 19-50 years
Manganese	292% 6.7mg	947% 21.8mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	1007% 453μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	183% 1280mg	687% 4810mg	700mg per day for Men 19-50 years
Potassium	48.5% 1650mg	216% 7330mg	3400mg per day for Men 19-50 years
Selenium	167% 92μg	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	363% 5440mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	70% 7.7mg	284% 31mg	11mg per day for Men 19-50 years
Water	12% 446g	1.2% 44g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour vs Almonds:

• Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour have 1.2 times more Vitamin B1 than Almonds.
• While Almonds contain 1.4 times more Vitamin B9 and 49.3 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 Almonds have similar amounts of Vitamin B6 per 1 kg.

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

• Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour have 2.2 times more Selenium, 544 times more Sodium and 10.1 times more Water than Almonds.
• While Almonds contain 6.6 times more Calcium, 9.3 times more Copper, 4.2 times more Iron, 6.4 times more Magnesium, 3.2 times more Manganese, 3.8 times more Phosphorus, 4.4 times more Potassium and 4.1 times more Zinc than Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour.

Comparison of macro-nutrients per 1 kilogram:

• Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour have 1.9 times more Carbohydrate and 14.1 times more Fructose than Almonds.
• While Almonds contain 2.3 times more Energy, 6.1 times more Fat, 1.5 times more Sugars, 4.3 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 Almonds have insufficient amounts of Glucose and Sucrose in 1 kg.