Comparing Nutrients in 5 ounces Schar, Gluten-Free, Classic White Rolls VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Schar, Gluten-Free, Classic White Rolls	6%	10%	84%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Schar, Gluten-Free, Classic White Rolls	Blanched Almonds	Recommended Dietary Allowance
Energy	11.7% 339kcal	29% 836kcal	2900kcal per day for Men 19-50 years
Fat	3.87% 3.76g	76.7% 74.4g	97g per day for Men 19-50 years
Saturated Fat	0.95% 0.3g	17.5% 5.6g	32g per day for Men 19-50 years
Omega 3	1.77% 0.028g	0.35% 0.006g	1.6g per day for Men 19-50 years
Omega 6	5.1% 0.87g	103% 17.5g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55% 71.5g	20.4% 26.5g	130g per day for Men 19-50 years
Sugars	13.4% 9.74g	9.05% 6.56g	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	4.03% 2.9g	0% 0g	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	% 2.95g	% 0.043g	g per day for Men 19-50 years
Sucrose	% 0g	% 6.32g	g per day for Men 19-50 years
Fiber	19% 7.23g	37% 14g	38g per day for Men 19-50 years
Protein	8.45% 4.73g	54% 30.3g	56g per day for Men 19-50 years

Vitamins

	Schar, Gluten-Free, Classic White Rolls	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.6% 0.87mg	22.6% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	52.3% 0.68mg	77.5% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.3% 5.5mg	31% 4.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	8.9% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.03% 0.052mg	12.5% 0.16mg	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	2.83% 11.3μg	17.4% 69.5μg	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	NA	224% 33.7mg	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

	Schar, Gluten-Free, Classic White Rolls	Blanched Almonds	Recommended Dietary Allowance
Calcium	25.5% 255mg	33.5% 335mg	1000mg per day for Men 19-50 years
Copper	15% 0.14mg	162% 1.46mg	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	63.3% 5.06mg	58% 4.65mg	8mg per day for Men 19-50 years
Magnesium	4.4% 18.4mg	90% 380mg	420mg per day for Men 19-50 years
Manganese	12.8% 0.29mg	113% 2.6mg	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	10% 71mg	97% 682mg	700mg per day for Men 19-50 years
Potassium	3.17% 108mg	27.5% 934mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	56% 841mg	1.8% 27mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	38.3% 4.2mg	11mg per day for Men 19-50 years
Water	1.6% 59.5g	0.17% 6.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Schar, Gluten-Free, Classic White Rolls vs Blanched Almonds:

• Schar, Gluten-Free, Classic White Rolls have 3.2 times more Vitamin B1 than Blanched Almonds.
• While Blanched Almonds contain 1.5 times more Vitamin B2, 3.1 times more Vitamin B6 and 6.1 times more Vitamin B9 than Schar, Gluten-Free, Classic White Rolls.
• Both Schar, Gluten-Free, Classic White Rolls and Blanched Almonds have similar amounts of Vitamin B3 per 5 oz.

Comparing minerals per 5 ounces for Schar, Gluten-Free, Classic White Rolls vs Blanched Almonds:

• Schar, Gluten-Free, Classic White Rolls have 31.2 times more Sodium and 9.3 times more Water than Blanched Almonds.
• While Blanched Almonds contain 1.3 times more Calcium, 10.7 times more Copper, 20.6 times more Magnesium, 8.9 times more Manganese, 9.6 times more Phosphorus, 8.7 times more Potassium, 8 times more Selenium and 5.3 times more Zinc than Schar, Gluten-Free, Classic White Rolls.
• Both Schar, Gluten-Free, Classic White Rolls and Blanched Almonds have similar amounts of Iron per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Schar, Gluten-Free, Classic White Rolls have 5 times more Omega 3, 2.7 times more Carbohydrate, 1.5 times more Sugars and more Fructose than Blanched Almonds.
• While Blanched Almonds contain 2.5 times more Energy, 19.8 times more Fat, 18.4 times more Saturated Fat, 20.2 times more Omega 6, 1.9 times more Fiber and 6.4 times more Protein than Schar, Gluten-Free, Classic White Rolls.
• Both Schar, Gluten-Free, Classic White Rolls as well as Blanched Almonds have insufficient amounts of Glucose and Sucrose in 5 oz.