Comparing Nutrients in 100 grams Rolls, hard (includes kaiser) VS Tortillas, ready-to-bake or -fry, flour, refrigerated

Macros Ratio

	Protein	Fat	Carbs
Rolls, hard (includes kaiser)	14%	13%	73%
Tortillas, ready-to-bake or -fry, flour, refrigerated	11%	24%	65%

Macro Nutrients

	Rolls, hard (includes kaiser)	Tortillas, ready-to-bake or -fry, flour, refrigerated	Recommended Dietary Allowance
Energy	10% 293kcal	10.6% 306kcal	2900kcal per day for Men 19-50 years
Fat	4.43% 4.3g	8.24% 8g	97g per day for Men 19-50 years
Saturated Fat	1.9% 0.61g	9.14% 2.92g	32g per day for Men 19-50 years
Omega 3	6.06% 0.097g	14% 0.23g	1.6g per day for Men 19-50 years
Omega 6	9.54% 1.62g	12% 2.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40.5% 52.7g	38% 49.4g	130g per day for Men 19-50 years
Sugars	2.44% 1.77g	5.1% 3.7g	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	0.39% 0.28g	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	% 0.38g	g per day for Men 19-50 years
Sucrose	NA	% 0.6g	g per day for Men 19-50 years
Fiber	6.05% 2.3g	9.2% 3.5g	38g per day for Men 19-50 years
Protein	17.7% 9.9g	14.6% 8.2g	56g per day for Men 19-50 years

Vitamins

	Rolls, hard (includes kaiser)	Tortillas, ready-to-bake or -fry, flour, refrigerated	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	42% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26% 0.34mg	21.7% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.5% 4.24mg	27.6% 4.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.2% 0.41mg	11.2% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.7% 0.035mg	4.54% 0.059mg	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	23.8% 95μg	23.5% 94μg	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	2.8% 0.42mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.5% 0.6μg	6% 7.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, hard (includes kaiser)	Tortillas, ready-to-bake or -fry, flour, refrigerated	Recommended Dietary Allowance
Calcium	9.5% 95mg	14.6% 146mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	11.6% 0.1mg	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	45.4% 3.63mg	8mg per day for Men 19-50 years
Magnesium	6.43% 27mg	5.24% 22mg	420mg per day for Men 19-50 years
Manganese	20% 0.46mg	23.4% 0.54mg	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	14.3% 100mg	29.4% 206mg	700mg per day for Men 19-50 years
Potassium	3.18% 108mg	3.68% 125mg	3400mg per day for Men 19-50 years
Selenium	71% 39μg	40.5% 22.3μg	55μg per day for Men 19-50 years
Sodium	36.3% 544mg	49% 736mg	1500mg per day for Men 19-50 years
Zinc	8.55% 0.94mg	4.8% 0.53mg	11mg per day for Men 19-50 years
Water	0.84% 31g	0.86% 32g	3700g per day for Men 19-50 years

Nutrient Comparison: Rolls, hard (includes kaiser) VS Tortillas, ready-to-bake or -fry, flour, refrigerated per 100 g

Compare the macro and micronutrient content in 100 g of Rolls, hard (includes kaiser) versus 100 g of Tortillas, ready-to-bake or -fry, flour, refrigerated to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Rolls, hard (includes kaiser) vs Tortillas, ready-to-bake or -fry, flour, refrigerated:

• 100 grams of Rolls, hard (includes kaiser) have more Vitamin E than Tortillas, ready-to-bake or -fry, flour, refrigerated.
• While 100 g of Tortillas, ready-to-bake or -fry, flour, refrigerated contain 1.4 times more Vitamin B5, 1.7 times more Vitamin B6 and 12 times more Vitamin K than Rolls, hard (includes kaiser).
• Both Rolls, hard (includes kaiser) and Tortillas, ready-to-bake or -fry, flour, refrigerated provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B9 per 100 grams.
• 100 grams of Rolls, hard (includes kaiser) have insufficient amounts of Vitamin K
• 100 grams of Tortillas, ready-to-bake or -fry, flour, refrigerated have insufficient amounts of Vitamin E
• Both Rolls, hard (includes kaiser) as well as Tortillas, ready-to-bake or -fry, flour, refrigerated have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Rolls, hard (includes kaiser) vs Tortillas, ready-to-bake or -fry, flour, refrigerated:

• 100 grams of Rolls, hard (includes kaiser) have 1.6 times more Copper, 1.2 times more Magnesium, 1.8 times more Selenium and 1.8 times more Zinc than Tortillas, ready-to-bake or -fry, flour, refrigerated.
• While 100 g of Tortillas, ready-to-bake or -fry, flour, refrigerated contain 1.5 times more Calcium, 2.1 times more Phosphorus and 1.4 times more Sodium than Rolls, hard (includes kaiser).
• Both Rolls, hard (includes kaiser) and Tortillas, ready-to-bake or -fry, flour, refrigerated contain similar levels of Iron, Manganese and Potassium per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Rolls, hard (includes kaiser) have 1.2 times more Protein than Tortillas, ready-to-bake or -fry, flour, refrigerated.
• While 100 g of Tortillas, ready-to-bake or -fry, flour, refrigerated contain 1.9 times more Fat, 4.8 times more Saturated Fat, 2.3 times more Omega 3, 1.3 times more Omega 6, 2.1 times more Sugars and 1.5 times more Fiber than Rolls, hard (includes kaiser).
• Both Rolls, hard (includes kaiser) and Tortillas, ready-to-bake or -fry, flour, refrigerated offer comparable quantities of Energy and Carbohydrate per 100 grams.