Comparing Nutrients in 7 ounces Rolls, hard (includes kaiser) VS Tortillas, ready-to-bake or -fry, corn

Macros Ratio

	Protein	Fat	Carbs
Rolls, hard (includes kaiser)	14%	13%	73%
Tortillas, ready-to-bake or -fry, corn	10%	11%	79%

Macro Nutrients

	Rolls, hard (includes kaiser)	Tortillas, ready-to-bake or -fry, corn	Recommended Dietary Allowance
Energy	20% 581kcal	15% 433kcal	2900kcal per day for Men 19-50 years
Fat	8.8% 8.53g	5.83% 5.66g	97g per day for Men 19-50 years
Saturated Fat	3.76% 1.2g	2.8% 0.9g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	4.2% 0.067g	1.6g per day for Men 19-50 years
Omega 6	19% 3.2g	16% 2.75g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80.4% 105g	68% 88.6g	130g per day for Men 19-50 years
Sugars	4.84% 3.5g	2.4% 1.75g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	12% 4.56g	33% 12.5g	38g per day for Men 19-50 years
Protein	35% 19.6g	20% 11.3g	56g per day for Men 19-50 years

Vitamins

	Rolls, hard (includes kaiser)	Tortillas, ready-to-bake or -fry, corn	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	79% 0.95mg	15.5% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51.3% 0.67mg	9.92% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52.6% 8.4mg	18.6% 2.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.3% 0.81mg	4.33% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.34% 0.069mg	33.4% 0.43mg	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	47% 189μg	2.5% 9.92μg	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	5.56% 0.83mg	3.7% 0.56mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.99% 1.2μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, hard (includes kaiser)	Tortillas, ready-to-bake or -fry, corn	Recommended Dietary Allowance
Calcium	19% 189mg	16% 161mg	1000mg per day for Men 19-50 years
Copper	36% 0.32mg	34% 0.31mg	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	81.4% 6.5mg	30.5% 2.44mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	34% 143mg	420mg per day for Men 19-50 years
Manganese	39.7% 0.91mg	28% 0.65mg	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	28.3% 198mg	89% 623mg	700mg per day for Men 19-50 years
Potassium	6.3% 214mg	11% 369mg	3400mg per day for Men 19-50 years
Selenium	141% 77.6μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	72% 1080mg	5.95% 89.3mg	1500mg per day for Men 19-50 years
Zinc	17% 1.87mg	23.6% 2.6mg	11mg per day for Men 19-50 years
Water	1.66% 61.5g	2.46% 91g	3700g per day for Men 19-50 years

Nutrient Comparison: Rolls, hard (includes kaiser) VS Tortillas, ready-to-bake or -fry, corn per 7 oz

Compare the macro and micronutrient content in 7 oz of Rolls, hard (includes kaiser) versus 7 oz of Tortillas, ready-to-bake or -fry, corn to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Rolls, hard (includes kaiser) vs Tortillas, ready-to-bake or -fry, corn:

• 7 ounces of Rolls, hard (includes kaiser) have 5.1 times more Vitamin B1, 5.2 times more Vitamin B2, 2.8 times more Vitamin B3, 3.8 times more Vitamin B5, 19 times more Vitamin B9 and 1.5 times more Vitamin E than Tortillas, ready-to-bake or -fry, corn.
• While 7 oz of Tortillas, ready-to-bake or -fry, corn contain 6.3 times more Vitamin B6 than Rolls, hard (includes kaiser).
• 7 ounces of Tortillas, ready-to-bake or -fry, corn have insufficient amounts of Vitamin B9 and Vitamin E
• Both Rolls, hard (includes kaiser) as well as Tortillas, ready-to-bake or -fry, corn 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, hard (includes kaiser) vs Tortillas, ready-to-bake or -fry, corn:

• 7 ounces of Rolls, hard (includes kaiser) have 2.7 times more Iron, 1.4 times more Manganese, 6.4 times more Selenium and 12.1 times more Sodium than Tortillas, ready-to-bake or -fry, corn.
• While 7 oz of Tortillas, ready-to-bake or -fry, corn contain 2.7 times more Magnesium, 3.1 times more Phosphorus, 1.7 times more Potassium and 1.4 times more Zinc than Rolls, hard (includes kaiser).
• Both Rolls, hard (includes kaiser) and Tortillas, ready-to-bake or -fry, corn contain similar levels of Calcium and Copper per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Rolls, hard (includes kaiser) have 1.3 times more Energy, 1.5 times more Fat, 2.9 times more Omega 3, 2 times more Sugars and 1.7 times more Protein than Tortillas, ready-to-bake or -fry, corn.
• While 7 oz of Tortillas, ready-to-bake or -fry, corn contain 2.7 times more Fiber than Rolls, hard (includes kaiser).
• Both Rolls, hard (includes kaiser) and Tortillas, ready-to-bake or -fry, corn offer comparable quantities of Omega 6 and Carbohydrate per seven ounces.