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Flan vs. Rolo — In-Depth Nutrition Comparison

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How are flan and rolo different?

  • Flan is higher in selenium; however, rolo is richer in vitamin B12, calcium, phosphorus, and vitamin B2.
  • Daily need coverage for selenium for flan is 39% higher.
  • Flan contains 2 times more sodium than rolo. While flan contains 432mg of sodium, rolo contains only 188mg.

Flan, caramel custard, dry mix and Candies, ROLO Caramels in Milk Chocolate are the varieties used in this article.

Infographic

Flan vs Rolo infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Flan
4
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 7.2% 14% 3% 5% 1.1% 0.43% 56% 0.91% 116%
Rolo
5
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 0% 44% 17% 16% 0% 0% 30% 25% 0% 0%
Contains more CopperCopper +∞%
Contains more ZincZinc +∞%
Contains more ManganeseManganese +∞%
Contains more SeleniumSelenium +∞%
Contains more CalciumCalcium +504.2%
Contains more PotassiumPotassium +22.9%
Contains more IronIron +425%
Contains more PhosphorusPhosphorus +7000%
Contains less SodiumSodium -56.5%
~equal in Magnesium ~0mg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Flan
0
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0% 0%
Rolo
9
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 3% 11% 22% 0% 5% 28% 0.75% 0% 0% 41% 8% 0% 11%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +∞%
Contains more Vitamin B2Vitamin B2 +∞%
Contains more Vitamin B3Vitamin B3 +∞%
Contains more Vitamin B12Vitamin B12 +∞%
~equal in Vitamin D ~0µg
~equal in Vitamin B5 ~0mg
~equal in Vitamin B6 ~0mg
~equal in Folate ~0µg

All nutrients comparison - raw data values

Nutrient Flan Rolo DV% diff.
Saturated fat 14.542g 66%
Selenium 21.3µg 0µg 39%
Fats 0g 20.93g 32%
Vitamin B12 0µg 0.33µg 14%
Calcium 24mg 145mg 12%
Sodium 432mg 188mg 11%
Phosphorus 1mg 71mg 10%
Protein 0g 5.08g 10%
Vitamin B2 0mg 0.12mg 9%
Carbs 91.6g 67.95g 8%
Vitamin E 1.1mg 7%
Calories 348kcal 474kcal 6%
Monounsaturated fat 2.104g 5%
Cholesterol 0mg 12mg 4%
Fiber 0g 0.9g 4%
Vitamin A 0µg 34µg 4%
Iron 0.08mg 0.42mg 4%
Choline 20.1mg 4%
Vitamin K 3.2µg 3%
Polyunsaturated fat 0.265g 2%
Copper 0.015mg 0mg 2%
Caffeine 0mg 6mg 2%
Vitamin B1 0mg 0.02mg 2%
Potassium 153mg 188mg 1%
Vitamin C 0mg 0.9mg 1%
Net carbs 91.6g 67.05g N/A
Sugar 63.93g N/A
Zinc 0.04mg 0mg 0%
Manganese 0.007mg 0mg 0%
Vitamin B3 0mg 0.04mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Flan
2
92% 8%
Protein: 0 g
Fats: 0 g
Carbs: 91.6 g
Water: 7.8 g
Other: 0.6 g
Rolo
3
5% 21% 68% 5%
Protein: 5.08 g
Fats: 20.93 g
Carbs: 67.95 g
Water: 4.6 g
Other: 1.44 g
Contains more CarbsCarbs +34.8%
Contains more WaterWater +69.6%
Contains more ProteinProtein +∞%
Contains more FatsFats +∞%
Contains more OtherOther +140%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Flan - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169602/nutrients
  2. Rolo - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168765/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.