Comparing Nutrients in 100 calories Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch VS Waffles, gluten-free, frozen, ready-to-heat

Weight per 100 calories

• Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch: 32.3g
• Waffles, gluten-free, frozen, ready-to-heat: 38g

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

Discover which food has more nutrients per 100 calories - Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch or Waffles, gluten-free, frozen, ready-to-heat?

Macros Ratio

	Protein	Fat	Carbs
Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch	10%	19%	71%
Waffles, gluten-free, frozen, ready-to-heat	4%	30%	66%

Macro Nutrients

	Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch	Waffles, gluten-free, frozen, ready-to-heat	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	2.13% 2.06g	3.47% 3.36g	97g per day for Men 19-50 years
Saturated Fat	NA	0.93% 0.3g	32g per day for Men 19-50 years
Omega 3	NA	18.3% 0.29g	1.6g per day for Men 19-50 years
Omega 6	NA	3.57% 0.61g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.7% 17.8g	12.6% 16.4g	130g per day for Men 19-50 years
Sugars	4.24% 3.07g	0.91% 0.66g	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	0.16% 0.11g	0.26% 0.19g	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	% 0.15g	% 0.16g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.3g	g per day for Men 19-50 years
Fiber	3.06% 1.16g	1.4% 0.53g	38g per day for Men 19-50 years
Protein	4.6% 2.58g	1.85% 1.03g	56g per day for Men 19-50 years

Vitamins

	Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch	Waffles, gluten-free, frozen, ready-to-heat	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	2.53% 0.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	1.17% 0.015mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	4.3% 0.69mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.23% 0.16mg	3.65% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	1.96% 0.025mg	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	0.76% 3.04μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	42.5% 1μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	2.43% 0.37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.5% 4.22μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch	Waffles, gluten-free, frozen, ready-to-heat	Recommended Dietary Allowance
Calcium	2.65% 26.5mg	1.52% 15.2mg	1000mg per day for Men 19-50 years
Copper	2.97% 0.027mg	3.76% 0.034mg	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	3.15% 0.25mg	3% 0.24mg	8mg per day for Men 19-50 years
Magnesium	3.38% 14mg	2.8% 11.8mg	420mg per day for Men 19-50 years
Manganese	11.2% 0.26mg	13% 0.3mg	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	5.8% 40.6mg	19.5% 137mg	700mg per day for Men 19-50 years
Potassium	1.53% 52mg	1.4% 47mg	3400mg per day for Men 19-50 years
Selenium	NA	0.28% 0.15μg	55μg per day for Men 19-50 years
Sodium	15.2% 228mg	13% 192mg	1500mg per day for Men 19-50 years
Zinc	2.05% 0.23mg	1.73% 0.19mg	11mg per day for Men 19-50 years
Water	0.25% 9.13g	0.45% 16.5g	3700g per day for Men 19-50 years

Rolls, Gluten-free, White, Made With Brown Rice Flour, Tapioca Starch, And Potato Starch VS Waffles, Gluten-free, Frozen, Ready-to-heat Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch or Waffles, gluten-free, frozen, ready-to-heat?

Lets compare vitamin content per 100 calories of Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch vs Waffles, gluten-free, frozen, ready-to-heat:

• Both Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch and Waffles, gluten-free, frozen, ready-to-heat have similar amounts of vitamins per 100 kcal
• Both Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch and Waffles, gluten-free, frozen, ready-to-heat provide similar amounts of Vitamin B5 per 100 calories.

Comparing minerals per 100 calories for Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch vs Waffles, gluten-free, frozen, ready-to-heat:

• 100 calories of Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch have 1.7 times more Calcium and 1.2 times more Magnesium than Waffles, gluten-free, frozen, ready-to-heat.
• While 100 kcal of Waffles, gluten-free, frozen, ready-to-heat contain 1.3 times more Copper and 3.4 times more Phosphorus than Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch.
• Both Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch and Waffles, gluten-free, frozen, ready-to-heat contain similar levels of Iron, Manganese and Sodium per 100 calories.
• 100 calories of Waffles, gluten-free, frozen, ready-to-heat lack sufficient amounts of Calcium and Zinc
• Both Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch as well as Waffles, gluten-free, frozen, ready-to-heat lack sufficient amounts of Potassium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch have 4.7 times more Sugars, 2.2 times more Fiber and 2.5 times more Protein than Waffles, gluten-free, frozen, ready-to-heat.
• While 100 kcal of Waffles, gluten-free, frozen, ready-to-heat contain 1.6 times more Fat than Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch.
• Both Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch and Waffles, gluten-free, frozen, ready-to-heat offer comparable quantities of Energy and Carbohydrate per 100 calories.
• 100 calories of Waffles, gluten-free, frozen, ready-to-heat provide inadequate amounts of Fiber and Protein