Comparing Nutrients in 100 calories Whole Grain gluten-free Bread made with tapioca starch and brown rice flour VS Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch

Weight per 100 calories

• Whole Grain gluten-free Bread made with tapioca starch and brown rice flour: 32.4g
• Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch: 32.3g

Both foods have similar energy densities which is high in comparison to other foods.

Which food has more nutrients per 100 calories - Whole Grain gluten-free Bread made with tapioca starch and brown rice flour or Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch?

Macros Ratio

	Protein	Fat	Carbs
Whole Grain gluten-free Bread made with tapioca starch and brown rice flour	9%	27%	64%
Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch	10%	19%	71%

Macro Nutrients

	Whole Grain gluten-free Bread made with tapioca starch and brown rice flour	Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3.02g	2.13% 2.06g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.086g	NA	32g per day for Men 19-50 years
Omega 3	17% 0.27g	NA	1.6g per day for Men 19-50 years
Omega 6	3% 0.51g	NA	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	12.2% 16g	13.7% 17.8g	130g per day for Men 19-50 years
Sugars	4.38% 3.17g	4.24% 3.07g	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	0.62% 0.45g	0.16% 0.11g	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	% 0.52g	% 0.15g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	4.17% 1.6g	3.06% 1.16g	38g per day for Men 19-50 years
Protein	4.2% 2.35g	4.6% 2.58g	56g per day for Men 19-50 years

Vitamins

	Whole Grain gluten-free Bread made with tapioca starch and brown rice flour	Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.85% 0.058mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.97% 0.1mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.85% 0.46mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	3.23% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.24% 0.029mg	NA	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	NA	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Grain gluten-free Bread made with tapioca starch and brown rice flour	Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch	Recommended Dietary Allowance
Calcium	1.94% 19.4mg	2.65% 26.5mg	1000mg per day for Men 19-50 years
Copper	2.66% 0.024mg	2.97% 0.027mg	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	3.07% 0.25mg	3.15% 0.25mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	3.38% 14mg	420mg per day for Men 19-50 years
Manganese	7.1% 0.16mg	11.2% 0.26mg	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	3.56% 25mg	5.8% 40.6mg	700mg per day for Men 19-50 years
Potassium	1.17% 40mg	1.53% 52mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	11% 165mg	15.2% 228mg	1500mg per day for Men 19-50 years
Zinc	1.7% 0.19mg	2.05% 0.23mg	11mg per day for Men 19-50 years
Water	0.28% 10.5g	0.25% 9.13g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Whole Grain gluten-free Bread made with tapioca starch and brown rice flour vs Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch:

Both Whole Grain gluten-free Bread made with tapioca starch and brown rice flour and Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch have similar amounts of vitamins per 100 kcal

Comparing minerals per 100 calories for Whole Grain gluten-free Bread made with tapioca starch and brown rice flour vs Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch:

• Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch contain 1.4 times more Calcium, 1.4 times more Magnesium, 1.6 times more Manganese, 1.6 times more Phosphorus, 1.3 times more Potassium and 1.4 times more Sodium than Whole Grain gluten-free Bread made with tapioca starch and brown rice flour.
• Both Whole Grain gluten-free Bread made with tapioca starch and brown rice flour and Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch have similar amounts of Copper, Iron and Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Whole Grain gluten-free Bread made with tapioca starch and brown rice flour has 1.5 times more Fat and 1.4 times more Fiber than Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch.
• Both Whole Grain gluten-free Bread made with tapioca starch and brown rice flour and Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch have similar amounts of Energy, Carbohydrate, Sugars and Protein per 100 kcal.
• Both Whole Grain gluten-free Bread made with tapioca starch and brown rice flour as well as Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch have insufficient amounts of Fructose, Glucose and Sucrose in 100 kcal.