Comparing Nutrients in 1 kilogram 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	101% 2930kcal	75% 2180kcal	2900kcal per day for Men 19-50 years
Fat	44.3% 43g	29.4% 28.5g	97g per day for Men 19-50 years
Saturated Fat	19% 6.06g	14% 4.53g	32g per day for Men 19-50 years
Omega 3	60.6% 0.97g	21.3% 0.34g	1.6g per day for Men 19-50 years
Omega 6	95% 16.2g	81.5% 14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	405% 527g	343% 446g	130g per day for Men 19-50 years
Sugars	24.4% 17.7g	12% 8.8g	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	60.5% 23g	166% 63g	38g per day for Men 19-50 years
Protein	177% 99g	102% 57g	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	398% 4.8mg	78.3% 0.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	258% 3.36mg	50% 0.65mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	265% 42.4mg	94% 15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	82% 4.1mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	168% 2.2mg	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	238% 950μg	12.5% 50μg	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	28% 4.2mg	18.7% 2.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5% 6μg	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	95% 950mg	81% 810mg	1000mg per day for Men 19-50 years
Copper	181% 1.63mg	171% 1.54mg	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	410% 32.8mg	154% 12.3mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	171% 720mg	420mg per day for Men 19-50 years
Manganese	200% 4.6mg	142% 3.26mg	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	143% 1000mg	449% 3140mg	700mg per day for Men 19-50 years
Potassium	31.8% 1080mg	54.7% 1860mg	3400mg per day for Men 19-50 years
Selenium	711% 391μg	111% 61μg	55μg per day for Men 19-50 years
Sodium	363% 5440mg	30% 450mg	1500mg per day for Men 19-50 years
Zinc	85.5% 9.4mg	119% 13mg	11mg per day for Men 19-50 years
Water	8.38% 310g	12.4% 459g	3700g per day for Men 19-50 years

Nutrient Comparison: Rolls, hard (includes kaiser) VS Tortillas, ready-to-bake or -fry, corn per 1 kg

Compare the macro and micronutrient content in 1 kg of Rolls, hard (includes kaiser) versus 1 kg of Tortillas, ready-to-bake or -fry, corn to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Rolls, hard (includes kaiser) vs Tortillas, ready-to-bake or -fry, corn:

• 1 kilogram of Rolls, hard (includes kaiser) has 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 1 kg of Tortillas, ready-to-bake or -fry, corn contains 6.3 times more Vitamin B6 than Rolls, hard (includes kaiser).
• 1 kilogram 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 one kilogram.

Comparing minerals per 1 kilogram for Rolls, hard (includes kaiser) vs Tortillas, ready-to-bake or -fry, corn:

• 1 kilogram of Rolls, hard (includes kaiser) has 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 1 kg of Tortillas, ready-to-bake or -fry, corn contains 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 one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Rolls, hard (includes kaiser) has 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 1 kg of Tortillas, ready-to-bake or -fry, corn contains 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 one kilogram.