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

Macros Ratio

	Protein	Fat	Carbs
Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour	9%	29%	62%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	17.6% 510kcal	41.5% 1205kcal	2900kcal per day for Men 19-50 years
Fat	16.8% 16.3g	113% 109g	97g per day for Men 19-50 years
Saturated Fat	NA	26% 8.35g	32g per day for Men 19-50 years
Omega 3	NA	0% 0g	1.6g per day for Men 19-50 years
Omega 6	NA	158% 27g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61.4% 80g	27% 35g	130g per day for Men 19-50 years
Sugars	8.16% 5.9g	12.5% 9.03g	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	% 0.079g	g per day for Men 19-50 years
Sucrose	% 0g	% 8.7g	g per day for Men 19-50 years
Fiber	15% 5.75g	55% 21g	38g per day for Men 19-50 years
Protein	20% 11.2g	75.2% 42g	56g per day for Men 19-50 years

Vitamins

	Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour	Oil Roasted 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	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	119% 1.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	45.5% 7.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	9.1% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.4% 0.28mg	18% 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	13.4% 53.6μg	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	344% 51.5mg	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	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	57.7% 577mg	1000mg per day for Men 19-50 years
Copper	24.5% 0.22mg	211% 1.9mg	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	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	129% 544mg	420mg per day for Men 19-50 years
Manganese	58% 1.33mg	212% 4.9mg	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	132% 925mg	700mg per day for Men 19-50 years
Potassium	9.63% 327mg	40.8% 1387mg	3400mg per day for Men 19-50 years
Selenium	33% 18.3μg	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	72% 1080mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	14% 1.53mg	55.4% 6.1mg	11mg per day for Men 19-50 years
Water	2.4% 88.5g	0.15% 5.56g	3700g per day for Men 19-50 years

Nutrient Comparison: Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour VS Oil Roasted Almonds per 7 oz

Compare the macro and micronutrient content in 7 oz of Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour versus 7 oz of Oil Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour have 2.7 times more Vitamin B1 than Oil Roasted Almonds.
• While 7 oz of Oil Roasted Almonds contain 49.9 times more Vitamin E 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 and Oil Roasted Almonds provide similar amounts of Vitamin B6 and Vitamin B9 per seven ounces.

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

• 7 ounces of Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour have 2.2 times more Selenium and 544 times more Sodium than Oil Roasted Almonds.
• While 7 oz of Oil Roasted Almonds contain 7.1 times more Calcium, 8.6 times more Copper, 4.1 times more Iron, 6.5 times more Magnesium, 3.7 times more Manganese, 3.6 times more Phosphorus, 4.2 times more Potassium and 4 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:

• 7 ounces of Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour have 2.3 times more Carbohydrate and more Fructose than Oil Roasted Almonds.
• While 7 oz of Oil Roasted Almonds contain 2.4 times more Energy, 6.7 times more Fat, 1.5 times more Sugars, 3.6 times more Fiber and 3.8 times more Protein than Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour.