Comparing Nutrients in 100 grams Blanched Almonds VS Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour

Macros Ratio

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

Macro Nutrients

	Blanched Almonds	Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour	Recommended Dietary Allowance
Energy	20.3% 590kcal	8.86% 257kcal	2900kcal per day for Men 19-50 years
Fat	54% 52.5g	8.45% 8.2g	97g per day for Men 19-50 years
Saturated Fat	12.4% 3.95g	NA	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	NA	1.6g per day for Men 19-50 years
Omega 6	72.7% 12.4g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	14.4% 18.7g	31% 40.2g	130g per day for Men 19-50 years
Sugars	6.4% 4.63g	4.1% 2.98g	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	0% 0g	2.14% 1.55g	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	% 0.03g	% 1.25g	g per day for Men 19-50 years
Sucrose	% 4.46g	% 0g	g per day for Men 19-50 years
Fiber	26% 9.9g	7.63% 2.9g	38g per day for Men 19-50 years
Protein	38.2% 21.4g	10% 5.65g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54.7% 0.71mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.5mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.28% 0.31mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.85% 0.12mg	10.8% 0.14mg	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	12.3% 49μg	7.75% 31μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	158% 23.8mg	3.47% 0.52mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour	Recommended Dietary Allowance
Calcium	23.6% 236mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	12.3% 0.11mg	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	41% 3.28mg	11% 0.89mg	8mg per day for Men 19-50 years
Magnesium	64% 268mg	10% 42mg	420mg per day for Men 19-50 years
Manganese	79.8% 1.84mg	29% 0.67mg	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	68.7% 481mg	18.3% 128mg	700mg per day for Men 19-50 years
Potassium	19.4% 659mg	4.85% 165mg	3400mg per day for Men 19-50 years
Selenium	5.8% 3.2μg	16.7% 9.2μg	55μg per day for Men 19-50 years
Sodium	1.27% 19mg	36.3% 544mg	1500mg per day for Men 19-50 years
Zinc	27% 2.97mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	0.12% 4.5g	1.2% 44.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Blanched Almonds vs Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour:

• Blanched Almonds have 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.
• While Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour contain 1.3 times more Vitamin B1 than Blanched Almonds.
• Both Blanched Almonds and Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour have similar amounts of Vitamin B6 per 100 g.

Comparing minerals per 100 grams for Blanched Almonds vs Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour:

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

Comparison of macro-nutrients per 100 grams:

• Blanched Almonds have 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.
• While Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour contain 2.2 times more Carbohydrate and more Fructose than Blanched Almonds.
• Both Blanched Almonds as well as Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour have insufficient amounts of Glucose and Sucrose in 100 g.