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

Macros Ratio

	Protein	Fat	Carbs
Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch	6%	10%	84%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	16.4% 474kcal	41.5% 1205kcal	2900kcal per day for Men 19-50 years
Fat	5.42% 5.26g	113% 109g	97g per day for Men 19-50 years
Saturated Fat	1.33% 0.43g	26% 8.35g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	7.13% 1.2g	158% 27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	77% 100g	27% 35g	130g per day for Men 19-50 years
Sugars	19% 13.6g	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	5.64% 4.1g	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	% 4.13g	% 0.079g	g per day for Men 19-50 years
Sucrose	% 0g	% 8.7g	g per day for Men 19-50 years
Fiber	26.6% 10g	55% 21g	38g per day for Men 19-50 years
Protein	12% 6.63g	75.2% 42g	56g per day for Men 19-50 years

Vitamins

	Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	102% 1.22mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	73.3% 0.95mg	119% 1.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48% 7.7mg	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	5.65% 0.073mg	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	3.97% 16μg	13.4% 53.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.4% 0.36mg	344% 51.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	35.7% 357mg	57.7% 577mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	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	88.6% 7.1mg	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	6.14% 25.8mg	129% 544mg	420mg per day for Men 19-50 years
Manganese	18% 0.41mg	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	14% 99mg	132% 925mg	700mg per day for Men 19-50 years
Potassium	4.44% 151mg	40.8% 1387mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	78.5% 1177mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	55.4% 6.1mg	11mg per day for Men 19-50 years
Water	2.25% 83.3g	0.15% 5.56g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch 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 rice flour, rice starch, and corn starch vs Oil Roasted Almonds:

• 7 ounces of Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch have 6.7 times more Vitamin B1 than Oil Roasted Almonds.
• While 7 oz of Oil Roasted Almonds contain 1.6 times more Vitamin B2, 3.2 times more Vitamin B6, 3.4 times more Vitamin B9 and 144.3 times more Vitamin E than Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch.
• Both Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch and Oil Roasted Almonds provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch have insufficient amounts of Vitamin E
• Both Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in seven ounces.

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

• 7 ounces of Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch have 593 times more Sodium than Oil Roasted Almonds.
• While 7 oz of Oil Roasted Almonds contain 1.6 times more Calcium, 9.9 times more Copper, 21.1 times more Magnesium, 11.9 times more Manganese, 9.3 times more Phosphorus, 9.2 times more Potassium, 10.3 times more Selenium and 5.5 times more Zinc than Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch.
• Both Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch and Oil Roasted Almonds contain similar levels of Iron per seven ounces.
• 7 ounces of Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch have 2.9 times more Carbohydrate, 1.5 times more Sugars and more Fructose than Oil Roasted Almonds.
• While 7 oz of Oil Roasted Almonds contain 2.5 times more Energy, 20.8 times more Fat, 19.6 times more Saturated Fat, 22.1 times more Omega 6, 2.1 times more Fiber and 6.4 times more Protein than Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch.
• Both Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch as well as Oil Roasted Almonds provide inadequate amounts of Omega 3 in seven ounces.