Comparing Nutrients in 5 ounces Blanched Almonds VS Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour	9%	29%	62%

Macro Nutrients

	Blanched Almonds	Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour	Recommended Dietary Allowance
Energy	29% 836kcal	12.6% 364kcal	2900kcal per day for Men 19-50 years
Fat	76.7% 74.4g	12% 11.6g	97g per day for Men 19-50 years
Saturated Fat	17.5% 5.6g	NA	32g per day for Men 19-50 years
Omega 3	0.35% 0.006g	NA	1.6g per day for Men 19-50 years
Omega 6	103% 17.5g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	20.4% 26.5g	44% 57g	130g per day for Men 19-50 years
Sugars	9.05% 6.56g	5.83% 4.22g	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	0% 0g	3.03% 2.2g	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	% 0.043g	% 1.77g	g per day for Men 19-50 years
Sucrose	% 6.32g	% 0g	g per day for Men 19-50 years
Fiber	37% 14g	11% 4.1g	38g per day for Men 19-50 years
Protein	54% 30.3g	14.3% 8g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.6% 0.27mg	29.5% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77.5% 1mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.96mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.9% 0.45mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.5% 0.16mg	15.3% 0.2mg	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	17.4% 69.5μg	11% 44μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	224% 33.7mg	4.9% 0.74mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour	Recommended Dietary Allowance
Calcium	33.5% 335mg	5.8% 58mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	17.5% 0.16mg	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	58% 4.65mg	15.8% 1.26mg	8mg per day for Men 19-50 years
Magnesium	90% 380mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	113% 2.6mg	41.4% 0.95mg	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	97% 682mg	26% 181mg	700mg per day for Men 19-50 years
Potassium	27.5% 934mg	6.88% 234mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	23.7% 13μg	55μg per day for Men 19-50 years
Sodium	1.8% 27mg	51.4% 771mg	1500mg per day for Men 19-50 years
Zinc	38.3% 4.2mg	9.92% 1.1mg	11mg per day for Men 19-50 years
Water	0.17% 6.4g	1.7% 63.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Blanched Almonds vs Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour:

• Blanched Almonds have 1.6 times more Vitamin B9 and 45.7 times more Vitamin E than Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour.
• While Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour contain 1.3 times more Vitamin B1 than Blanched Almonds.
• Both Blanched Almonds and Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour have similar amounts of Vitamin B6 per 5 oz.

Comparing minerals per 5 ounces for Blanched Almonds vs Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour:

• Blanched Almonds have 5.8 times more Calcium, 9.3 times more Copper, 3.7 times more Iron, 6.4 times more Magnesium, 2.7 times more Manganese, 3.8 times more Phosphorus, 4 times more Potassium and 3.9 times more Zinc than Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour.
• While Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour contain 2.9 times more Selenium, 28.6 times more Sodium and 9.9 times more Water than Blanched Almonds.

Comparison of macro-nutrients per 5 ounces:

• Blanched Almonds have 2.3 times more Energy, 6.4 times more Fat, 1.6 times more Sugars, 3.4 times more Fiber and 3.8 times more Protein than Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour.
• While Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour contain 2.2 times more Carbohydrate and more Fructose than Blanched Almonds.
• Both Blanched Almonds as well as Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour have insufficient amounts of Glucose and Sucrose in 5 oz.