Comparing Nutrients in 1 pound Rolls, hard (includes kaiser) VS Tortillas, ready-to-bake or -fry, flour, refrigerated

Macros Ratio

	Protein	Fat	Carbs
Rolls, hard (includes kaiser)	14%	13%	73%
Tortillas, ready-to-bake or -fry, flour, refrigerated	11%	24%	65%

Macro Nutrients

	Rolls, hard (includes kaiser)	Tortillas, ready-to-bake or -fry, flour, refrigerated	Recommended Dietary Allowance
Energy	46% 1329kcal	48% 1388kcal	2900kcal per day for Men 19-50 years
Fat	20% 19.5g	37.4% 36.2g	97g per day for Men 19-50 years
Saturated Fat	8.6% 2.75g	41.4% 13.3g	32g per day for Men 19-50 years
Omega 3	27.5% 0.44g	64% 1.03g	1.6g per day for Men 19-50 years
Omega 6	43.3% 7.35g	55% 9.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	184% 239g	172% 224g	130g per day for Men 19-50 years
Sugars	11% 8.03g	23.2% 17g	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	1.75% 1.27g	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	% 1.72g	g per day for Men 19-50 years
Sucrose	NA	% 2.72g	g per day for Men 19-50 years
Fiber	27.5% 10.4g	41.8% 16g	38g per day for Men 19-50 years
Protein	80% 45g	66.4% 37g	56g per day for Men 19-50 years

Vitamins

	Rolls, hard (includes kaiser)	Tortillas, ready-to-bake or -fry, flour, refrigerated	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	190% 2.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	117% 1.52mg	98% 1.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	120% 19.2mg	125% 20mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37% 1.86mg	51% 2.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	20.6% 0.27mg	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	107% 426μg	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	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.27% 2.72μg	27.2% 32.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, hard (includes kaiser)	Tortillas, ready-to-bake or -fry, flour, refrigerated	Recommended Dietary Allowance
Calcium	43% 431mg	66.2% 662mg	1000mg per day for Men 19-50 years
Copper	82% 0.74mg	52.4% 0.47mg	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	206% 16.5mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	91% 2.1mg	106% 2.44mg	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	133% 934mg	700mg per day for Men 19-50 years
Potassium	14.4% 490mg	16.7% 567mg	3400mg per day for Men 19-50 years
Selenium	322% 177μg	184% 101μg	55μg per day for Men 19-50 years
Sodium	165% 2468mg	223% 3338mg	1500mg per day for Men 19-50 years
Zinc	38.8% 4.26mg	22% 2.4mg	11mg per day for Men 19-50 years
Water	3.8% 141g	3.92% 145g	3700g per day for Men 19-50 years

Nutrient Comparison: Rolls, hard (includes kaiser) VS Tortillas, ready-to-bake or -fry, flour, refrigerated 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, flour, refrigerated 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, flour, refrigerated:

• 1 pound of Rolls, hard (includes kaiser) has more Vitamin E than Tortillas, ready-to-bake or -fry, flour, refrigerated.
• While 1 lb of Tortillas, ready-to-bake or -fry, flour, refrigerated contains 1.4 times more Vitamin B5, 1.7 times more Vitamin B6 and 12 times more Vitamin K than Rolls, hard (includes kaiser).
• Both Rolls, hard (includes kaiser) and Tortillas, ready-to-bake or -fry, flour, refrigerated provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B9 per one pound.
• 1 pound of Rolls, hard (includes kaiser) have insufficient amounts of Vitamin K
• 1 pound of Tortillas, ready-to-bake or -fry, flour, refrigerated have insufficient amounts of Vitamin E
• Both Rolls, hard (includes kaiser) as well as Tortillas, ready-to-bake or -fry, flour, refrigerated have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

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

• 1 pound of Rolls, hard (includes kaiser) has 1.6 times more Copper, 1.2 times more Magnesium, 1.8 times more Selenium and 1.8 times more Zinc than Tortillas, ready-to-bake or -fry, flour, refrigerated.
• While 1 lb of Tortillas, ready-to-bake or -fry, flour, refrigerated contains 1.5 times more Calcium, 2.1 times more Phosphorus and 1.4 times more Sodium than Rolls, hard (includes kaiser).
• Both Rolls, hard (includes kaiser) and Tortillas, ready-to-bake or -fry, flour, refrigerated contain similar levels of Iron, Manganese and Potassium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Rolls, hard (includes kaiser) has 1.2 times more Protein than Tortillas, ready-to-bake or -fry, flour, refrigerated.
• While 1 lb of Tortillas, ready-to-bake or -fry, flour, refrigerated contains 1.9 times more Fat, 4.8 times more Saturated Fat, 2.3 times more Omega 3, 1.3 times more Omega 6, 2.1 times more Sugars and 1.5 times more Fiber than Rolls, hard (includes kaiser).
• Both Rolls, hard (includes kaiser) and Tortillas, ready-to-bake or -fry, flour, refrigerated offer comparable quantities of Energy and Carbohydrate per one pound.