Comparing Nutrients in 5 ounces Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour	14%	32%	54%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour	Roasted Almonds	Recommended Dietary Allowance
Energy	16% 466kcal	29.2% 848kcal	2900kcal per day for Men 19-50 years
Fat	17% 16.4g	76.8% 74.5g	97g per day for Men 19-50 years
Saturated Fat	6.1% 1.96g	18% 5.8g	32g per day for Men 19-50 years
Omega 3	157% 2.5g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	26.2% 4.46g	108% 18.3g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48.3% 62.8g	23% 29.8g	130g per day for Men 19-50 years
Sugars	8.2% 5.95g	9.5% 6.9g	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	1.4% 1.02g	0.02% 0.014g	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	% 0.74g	% 0.014g	g per day for Men 19-50 years
Sucrose	% 0g	% 6.73g	g per day for Men 19-50 years
Fiber	41.8% 16g	40.7% 15.5g	38g per day for Men 19-50 years
Protein	30% 16.7g	53% 29.7g	56g per day for Men 19-50 years

Vitamins

	Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45% 0.54mg	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.3% 0.51mg	131% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.6% 5.37mg	32.2% 5.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	9.1% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	15% 0.19mg	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	NA	19.5% 78μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	13% 1.97mg	226% 34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour	Roasted Almonds	Recommended Dietary Allowance
Calcium	16.7% 167mg	38% 380mg	1000mg per day for Men 19-50 years
Copper	40.8% 0.37mg	173% 1.56mg	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	29% 2.32mg	66% 5.3mg	8mg per day for Men 19-50 years
Magnesium	32.4% 136mg	94% 395mg	420mg per day for Men 19-50 years
Manganese	104% 2.4mg	138% 3.16mg	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	47% 330mg	95% 668mg	700mg per day for Men 19-50 years
Potassium	11.4% 387mg	29.7% 1011mg	3400mg per day for Men 19-50 years
Selenium	64.4% 35.4μg	5.15% 2.83μg	55μg per day for Men 19-50 years
Sodium	48% 719mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	17.4% 1.9mg	42.7% 4.7mg	11mg per day for Men 19-50 years
Water	1.15% 42.4g	0.092% 3.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour VS Roasted Almonds per 5 oz

Compare the macro and micronutrient content in 5 oz of Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour versus 5 oz of Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 ounces of Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour have 4.9 times more Vitamin B1 than Roasted Almonds.
• While 5 oz of Dry Roasted Almonds contain 3.3 times more Vitamin B2 and 17.2 times more Vitamin E than Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour.
• Both Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour and Roasted Almonds provide similar amounts of Vitamin B3 per five ounces.

Comparing minerals per 5 ounces for Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour vs Roasted Almonds:

• 5 ounces of Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour have 12.5 times more Selenium and 169 times more Sodium than Roasted Almonds.
• While 5 oz of Dry Roasted Almonds contain 2.3 times more Calcium, 4.2 times more Copper, 2.3 times more Iron, 2.9 times more Magnesium, 1.3 times more Manganese, 2 times more Phosphorus, 2.6 times more Potassium and 2.5 times more Zinc than Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour have 177.2 times more Omega 3 and 2.1 times more Carbohydrate than Roasted Almonds.
• While 5 oz of Dry Roasted Almonds contain 1.8 times more Energy, 4.5 times more Fat, 3 times more Saturated Fat, 4.1 times more Omega 6 and 1.8 times more Protein than Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour.
• Both Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour and Roasted Almonds offer comparable quantities of Sugars and Fiber per five ounces.
• 5 ounces of Roasted Almonds provide inadequate amounts of Omega 3