Comparing Nutrients in 500 calories Rolls, hard (includes kaiser) VS Tortillas, ready-to-bake or -fry, corn

Weight per 500 calories

• Rolls, hard (includes kaiser): 171g
• Tortillas, ready-to-bake or -fry, corn: 229g

Rolls, hard (includes kaiser) have 1.3 times more energy per 100g than Tortillas, ready-to-bake or -fry, corn. It has high energy density when compared to other foods. Tortillas, ready-to-bake or -fry, corn having above average energy density.

Discover which food has more nutrients per 500 calories - Rolls, hard (includes kaiser) or 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	7.56% 7.34g	6.74% 6.54g	97g per day for Men 19-50 years
Saturated Fat	3.23% 1.03g	3.25% 1.04g	32g per day for Men 19-50 years
Omega 3	10.3% 0.17g	4.87% 0.078g	1.6g per day for Men 19-50 years
Omega 6	16.3% 2.77g	18.7% 3.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69% 90g	78.8% 102g	130g per day for Men 19-50 years
Sugars	4.17% 3.02g	2.8% 2g	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	10.3% 3.92g	38% 14.4g	38g per day for Men 19-50 years
Protein	30% 17g	23.3% 13g	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	68% 0.82mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44% 0.57mg	11.5% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.2% 7.23mg	21.5% 3.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.7mg	5% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.6% 0.06mg	38.6% 0.5mg	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	40.5% 162μg	2.87% 11.5μg	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	4.78% 0.72mg	4.3% 0.64mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.85% 1.02μg	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	16.2% 162mg	18.6% 186mg	1000mg per day for Men 19-50 years
Copper	31% 0.28mg	39.2% 0.35mg	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	70% 5.6mg	35.3% 2.82mg	8mg per day for Men 19-50 years
Magnesium	11% 46mg	39.3% 165mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	32.5% 0.75mg	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	24.4% 171mg	103% 720mg	700mg per day for Men 19-50 years
Potassium	5.42% 184mg	12.5% 427mg	3400mg per day for Men 19-50 years
Selenium	121% 66.7μg	25.4% 14μg	55μg per day for Men 19-50 years
Sodium	62% 928mg	6.9% 103mg	1500mg per day for Men 19-50 years
Zinc	14.6% 1.6mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	1.43% 53g	2.84% 105g	3700g per day for Men 19-50 years

Rolls, Hard (includes Kaiser) VS Tortillas, Ready-to-bake Or -fry, Corn Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Rolls, hard (includes kaiser) or Tortillas, ready-to-bake or -fry, corn?

Lets compare vitamin content per 500 calories of Rolls, hard (includes kaiser) vs Tortillas, ready-to-bake or -fry, corn:

• 500 calories of Rolls, hard (includes kaiser) have 3.8 times more Vitamin B1, 3.8 times more Vitamin B2, 2.1 times more Vitamin B3, 2.8 times more Vitamin B5 and 14.1 times more Vitamin B9 than Tortillas, ready-to-bake or -fry, corn.
• While 500 kcal of Tortillas, ready-to-bake or -fry, corn contain 8.4 times more Vitamin B6 than Rolls, hard (includes kaiser).
• 500 calories of Rolls, hard (includes kaiser) have insufficient amounts of Vitamin B6
• 500 calories of Tortillas, ready-to-bake or -fry, corn have insufficient amounts of Vitamin B5 and Vitamin B9
• 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, Vitamin E and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Rolls, hard (includes kaiser) vs Tortillas, ready-to-bake or -fry, corn:

• 500 calories of Rolls, hard (includes kaiser) have 2 times more Iron, 4.8 times more Selenium and 9 times more Sodium than Tortillas, ready-to-bake or -fry, corn.
• While 500 kcal of Tortillas, ready-to-bake or -fry, corn contain 1.3 times more Copper, 3.6 times more Magnesium, 4.2 times more Phosphorus, 2.3 times more Potassium and 1.9 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 Manganese per 500 calories.
• 500 calories of Rolls, hard (includes kaiser) lack sufficient amounts of Potassium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Rolls, hard (includes kaiser) have 2.1 times more Omega 3 and 1.3 times more Protein than Tortillas, ready-to-bake or -fry, corn.
• While 500 kcal of Tortillas, ready-to-bake or -fry, corn contain 3.7 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 Energy, Omega 6 and Carbohydrate per 500 calories.
• 500 calories of Tortillas, ready-to-bake or -fry, corn provide inadequate amounts of Omega 3