Comparing Nutrients in 1 kilogram 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	113% 3290kcal	199% 5760kcal	2900kcal per day for Men 19-50 years
Fat	120% 116g	515% 500g	97g per day for Men 19-50 years
Saturated Fat	43% 14g	179% 57g	32g per day for Men 19-50 years
Omega 3	1108% 17.7g	1063% 17g	1.6g per day for Men 19-50 years
Omega 6	185% 31.5g	1082% 184g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	341% 443g	258% 335g	130g per day for Men 19-50 years
Sugars	58% 42g	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	9.93% 7.2g	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	% 5.2g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	295% 112g	NA	38g per day for Men 19-50 years
Protein	211% 118g	111% 62g	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	317% 3.8mg	253% 3.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	277% 3.6mg	285% 3.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	237% 38mg	55% 8.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	185% 9.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	526% 6.84mg	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	283% 1130μg	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	172% 155mg	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	93% 14mg	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	118% 1180mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	288% 2.6mg	744% 6.7mg	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	205% 16.4mg	308% 24.6mg	8mg per day for Men 19-50 years
Magnesium	229% 960mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	735% 17mg	583% 13.4mg	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	333% 2330mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	80.3% 2730mg	299% 10170mg	3400mg per day for Men 19-50 years
Selenium	455% 250μg	NA	55μg per day for Men 19-50 years
Sodium	338% 5070mg	25.3% 380mg	1500mg per day for Men 19-50 years
Zinc	123% 13.5mg	32.7% 3.6mg	11mg per day for Men 19-50 years
Water	8.1% 299g	1.8% 66g	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 1 kg

Compare the macro and micronutrient content in 1 kg of Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour versus 1 kg of Dried Beechnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour vs Dried Beechnuts:

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

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

• 1 kilogram of Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour has 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 1 kg of Dried Beechnuts contains 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.
• 1 kilogram of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour has 1.3 times more Carbohydrate and 1.9 times more Protein than Dried Beechnuts.
• While 1 kg of Dried Beechnuts contains 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 one kilogram.