Comparing Nutrients in 1 pound 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	46% 1329kcal	34% 989kcal	2900kcal per day for Men 19-50 years
Fat	20% 19.5g	13.3% 13g	97g per day for Men 19-50 years
Saturated Fat	8.6% 2.75g	6.42% 2.05g	32g per day for Men 19-50 years
Omega 3	27.5% 0.44g	9.64% 0.15g	1.6g per day for Men 19-50 years
Omega 6	43.3% 7.35g	37% 6.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	184% 239g	156% 202g	130g per day for Men 19-50 years
Sugars	11% 8.03g	5.5% 4g	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	27.5% 10.4g	75.2% 28.6g	38g per day for Men 19-50 years
Protein	80% 45g	46% 26g	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	181% 2.17mg	35.5% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	117% 1.52mg	22.7% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	120% 19.2mg	42.5% 6.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37% 1.86mg	9.9% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	76.4% 0.99mg	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	108% 431μg	5.67% 22.7μg	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	12.7% 1.9mg	8.47% 1.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.27% 2.72μg	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	43% 431mg	36.7% 367mg	1000mg per day for Men 19-50 years
Copper	82% 0.74mg	77.6% 0.7mg	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	186% 15mg	69.7% 5.58mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	77.8% 327mg	420mg per day for Men 19-50 years
Manganese	91% 2.1mg	64.3% 1.48mg	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	64.8% 454mg	203% 1424mg	700mg per day for Men 19-50 years
Potassium	14.4% 490mg	25% 844mg	3400mg per day for Men 19-50 years
Selenium	322% 177μg	50.3% 27.7μg	55μg per day for Men 19-50 years
Sodium	165% 2468mg	13.6% 204mg	1500mg per day for Men 19-50 years
Zinc	38.8% 4.26mg	54% 5.94mg	11mg per day for Men 19-50 years
Water	3.8% 141g	5.63% 208g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Rolls, hard (includes kaiser) versus 1 lb 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 pound of Rolls, hard (includes kaiser) vs Tortillas, ready-to-bake or -fry, corn:

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

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

• 1 pound 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 lb 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 pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound 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 lb 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 pound.