Comparing Nutrients in 1 pound Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch	6%	10%	84%
Almonds	14%	72%	14%

Macro Nutrients

	Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch	Almonds	Recommended Dietary Allowance
Energy	37.4% 1084kcal	91% 2626kcal	2900kcal per day for Men 19-50 years
Fat	12.4% 12g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	3.05% 0.98g	54% 17.2g	32g per day for Men 19-50 years
Omega 3	5.67% 0.091g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	16.3% 2.77g	329% 56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	176% 229g	75% 98g	130g per day for Men 19-50 years
Sugars	43% 31g	27.2% 19.7g	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	13% 9.34g	0.69% 0.5g	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	% 9.43g	% 0.77g	g per day for Men 19-50 years
Sucrose	% 0g	% 18g	g per day for Men 19-50 years
Fiber	61% 23g	149% 56.7g	38g per day for Men 19-50 years
Protein	27% 15g	171% 96g	56g per day for Men 19-50 years

Vitamins

	Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	232% 2.8mg	77.5% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	167% 2.18mg	397% 5.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	110% 17.6mg	103% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	42.7% 2.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	48% 0.62mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	862% 259μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.07% 36.3μg	50% 200μg	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	5.44% 0.82mg	775% 116mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.38% 0.45μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch	Almonds	Recommended Dietary Allowance
Calcium	81.6% 816mg	122% 1220mg	1000mg per day for Men 19-50 years
Copper	48.4% 0.44mg	520% 4.68mg	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	202% 16mg	210% 17mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	292% 1225mg	420mg per day for Men 19-50 years
Manganese	41% 0.94mg	430% 9.9mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	457% 205μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	32.4% 227mg	312% 2182mg	700mg per day for Men 19-50 years
Potassium	10% 345mg	98% 3325mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	179% 2690mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	23% 2.54mg	129% 14mg	11mg per day for Men 19-50 years
Water	5.15% 191g	0.54% 20g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch vs Almonds:

• Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch have 3 times more Vitamin B1 than Almonds.
• While Almonds contain 2.4 times more Vitamin B2, 3.7 times more Vitamin B6, 5.5 times more Vitamin B9 and 142.4 times more Vitamin E than Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch.
• Both Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch and Almonds have similar amounts of Vitamin B3 per 1 lb.
• Both Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 1 lb.

Comparing minerals per 1 pound for Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch vs Almonds:

• Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch have 593 times more Sodium and 9.5 times more Water than Almonds.
• While Almonds contain 1.5 times more Calcium, 10.7 times more Copper, 20.8 times more Magnesium, 10.5 times more Manganese, 9.6 times more Phosphorus, 9.6 times more Potassium, 10.3 times more Selenium and 5.6 times more Zinc than Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch.
• Both Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch and Almonds have similar amounts of Iron per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch have 6.7 times more Omega 3, 2.3 times more Carbohydrate, 1.6 times more Sugars and 18.7 times more Fructose than Almonds.
• While Almonds contain 2.4 times more Energy, 18.8 times more Fat, 17.7 times more Saturated Fat, 20.2 times more Omega 6, 2.5 times more Fiber and 6.3 times more Protein than Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch.
• Both Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.