Comparing Nutrients in 7 ounces Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour VS Blanched Almonds

Macros Ratio

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

Macro Nutrients

	Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour	Blanched Almonds	Recommended Dietary Allowance
Energy	17.6% 510kcal	40.4% 1171kcal	2900kcal per day for Men 19-50 years
Fat	16.8% 16.3g	107% 104g	97g per day for Men 19-50 years
Saturated Fat	NA	24.5% 7.84g	32g per day for Men 19-50 years
Omega 3	NA	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	NA	144% 24.5g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61.4% 80g	28.5% 37g	130g per day for Men 19-50 years
Sugars	8.16% 5.9g	12.7% 9.2g	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	4.24% 3.08g	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	% 2.5g	% 0.06g	g per day for Men 19-50 years
Sucrose	% 0g	% 8.85g	g per day for Men 19-50 years
Fiber	15% 5.75g	51.7% 19.6g	38g per day for Men 19-50 years
Protein	20% 11.2g	76% 42.5g	56g per day for Men 19-50 years

Vitamins

	Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.3% 0.5mg	31.6% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	109% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	43.4% 6.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	12.5% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.4% 0.28mg	17.6% 0.23mg	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	15.4% 61.5μg	24.3% 97μg	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	6.88% 1.03mg	314% 47mg	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, white, made with brown rice flour, tapioca starch, and sorghum flour	Blanched Almonds	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	47% 468mg	1000mg per day for Men 19-50 years
Copper	24.5% 0.22mg	226% 2.04mg	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	22% 1.77mg	81.4% 6.5mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	127% 532mg	420mg per day for Men 19-50 years
Manganese	58% 1.33mg	158% 3.64mg	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	36.3% 254mg	136% 955mg	700mg per day for Men 19-50 years
Potassium	9.63% 327mg	38.5% 1308mg	3400mg per day for Men 19-50 years
Selenium	33% 18.3μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	72% 1080mg	2.5% 37.7mg	1500mg per day for Men 19-50 years
Zinc	14% 1.53mg	53.6% 5.9mg	11mg per day for Men 19-50 years
Water	2.4% 88.5g	0.24% 8.95g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour vs Blanched Almonds:

• Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour have 1.3 times more Vitamin B1 and 1.2 times more Vitamin B6 than Blanched Almonds.
• While Blanched Almonds contain 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.

Comparing minerals per 7 ounces for Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour vs Blanched Almonds:

• Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour have 2.9 times more Selenium, 28.6 times more Sodium and 9.9 times more Water than Blanched Almonds.
• While Blanched Almonds contain 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.

Comparison of macro-nutrients per 7 ounces:

• Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour have 2.2 times more Carbohydrate and more Fructose than Blanched Almonds.
• While Blanched Almonds contain 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.
• Both Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour as well as Blanched Almonds have insufficient amounts of Glucose and Sucrose in 7 oz.