Comparing Nutrients in 7 ounces Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour VS Canned Tomatoes with Green Chilies

Macros Ratio

	Protein	Fat	Carbs
Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour	14%	32%	54%
Canned Tomatoes with Green Chilies	15%	4%	81%

Macro Nutrients

	Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Energy	22.5% 653kcal	1.03% 29.8kcal	2900kcal per day for Men 19-50 years
Fat	23.7% 23g	0.16% 0.16g	97g per day for Men 19-50 years
Saturated Fat	8.56% 2.74g	0.068% 0.022g	32g per day for Men 19-50 years
Omega 3	220% 3.5g	0.12% 0.002g	1.6g per day for Men 19-50 years
Omega 6	36.7% 6.25g	0.34% 0.058g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	67.6% 88g	5.53% 7.2g	130g per day for Men 19-50 years
Sugars	11.5% 8.33g	NA	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	1.97% 1.43g	NA	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	% 1.03g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	58.5% 22.2g	NA	38g per day for Men 19-50 years
Protein	42% 23.4g	2.45% 1.37g	56g per day for Men 19-50 years

Vitamins

	Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Vitamin A	NA	4.4% 39.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63% 0.75mg	5.62% 0.067mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	55% 0.71mg	2.9% 0.038mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	47% 7.52mg	7.94% 1.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	5.87% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	15.7% 0.2mg	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	4.47% 18μg	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	13.7% 12.3mg	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	18.4% 2.76mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	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	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Calcium	23.4% 234mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	57% 0.51mg	20% 0.18mg	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	40.7% 3.25mg	6.45% 0.52mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	146% 3.35mg	11.4% 0.26mg	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	66% 462mg	3.97% 27.8mg	700mg per day for Men 19-50 years
Potassium	16% 542mg	6.25% 212mg	3400mg per day for Men 19-50 years
Selenium	90% 49.6μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	67% 1006mg	53% 796mg	1500mg per day for Men 19-50 years
Zinc	24.4% 2.68mg	2.35% 0.26mg	11mg per day for Men 19-50 years
Water	1.6% 59.3g	5.05% 187g	3700g per day for Men 19-50 years

Nutrient Comparison: Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour VS Canned Tomatoes with Green Chilies per 7 oz

Compare the macro and micronutrient content in 7 oz of Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour versus 7 oz of Canned Tomatoes with Green Chilies to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour vs Canned Tomatoes with Green Chilies:

• 7 ounces of Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour have 11.2 times more Vitamin B1, 18.9 times more Vitamin B2 and 5.9 times more Vitamin B3 than Canned Tomatoes with Green Chilies.
• 7 ounces of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2

Comparing minerals per 7 ounces for Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour vs Canned Tomatoes with Green Chilies:

• 7 ounces of Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour have 5.9 times more Calcium, 2.9 times more Copper, 6.3 times more Iron, 8.7 times more Magnesium, 12.8 times more Manganese, 16.6 times more Phosphorus, 2.6 times more Potassium, 62.5 times more Selenium, 1.3 times more Sodium and 10.4 times more Zinc than Canned Tomatoes with Green Chilies.
• While 7 oz of Canned Red Ripe Tomatoes with Green Chilies contain 3.2 times more Water than Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour.
• 7 ounces of Canned Tomatoes with Green Chilies lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour have 21.9 times more Energy, 145 times more Fat, 125.5 times more Saturated Fat, 1772 times more Omega 3, 108.6 times more Omega 6, 12.2 times more Carbohydrate and 17.1 times more Protein than Canned Tomatoes with Green Chilies.
• 7 ounces of Canned Tomatoes with Green Chilies provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein