Comparing Nutrients in 100 grams 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	8.24% 239kcal	21% 607kcal	2900kcal per day for Men 19-50 years
Fat	2.73% 2.65g	57% 55g	97g per day for Men 19-50 years
Saturated Fat	0.67% 0.22g	13% 4.2g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	3.6% 0.61g	79.5% 13.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	39% 50.5g	13.6% 17.7g	130g per day for Men 19-50 years
Sugars	9.48% 6.87g	6.28% 4.55g	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	2.84% 2.06g	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	% 2.08g	% 0.04g	g per day for Men 19-50 years
Sucrose	% 0g	% 4.38g	g per day for Men 19-50 years
Fiber	13.4% 5.1g	27.6% 10.5g	38g per day for Men 19-50 years
Protein	5.96% 3.34g	38% 21.2g	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	51.3% 0.62mg	7.67% 0.092mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	60% 0.78mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.2% 3.88mg	23% 3.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	4.6% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.85% 0.037mg	9.08% 0.12mg	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	2% 8μg	6.75% 27μg	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	1.2% 0.18mg	173% 26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.083% 0.1μg	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	18% 180mg	29% 291mg	1000mg per day for Men 19-50 years
Copper	10.7% 0.096mg	106% 0.96mg	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	44.6% 3.57mg	46% 3.68mg	8mg per day for Men 19-50 years
Magnesium	3.1% 13mg	65.2% 274mg	420mg per day for Men 19-50 years
Manganese	9% 0.21mg	107% 2.46mg	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	7.14% 50mg	66.6% 466mg	700mg per day for Men 19-50 years
Potassium	2.24% 76mg	20.6% 699mg	3400mg per day for Men 19-50 years
Selenium	0.73% 0.4μg	7.45% 4.1μg	55μg per day for Men 19-50 years
Sodium	39.5% 593mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	5.1% 0.56mg	28% 3.07mg	11mg per day for Men 19-50 years
Water	1.14% 42g	0.076% 2.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch vs Oil Roasted Almonds:

• 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 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 have similar amounts of Vitamin B3 per 100 g.
• 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 100 g.

Comparing minerals per 100 grams for Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch vs Oil Roasted Almonds:

• Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch have 593 times more Sodium and 15 times more Water than Oil Roasted Almonds.
• While 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 have similar amounts of Iron per 100 g.

Comparison of macro-nutrients per 100 grams:

• Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch have more Omega 3, 2.9 times more Carbohydrate, 1.5 times more Sugars and more Fructose than Oil Roasted Almonds.
• While 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 have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.