Comparing Nutrients in 100 calories Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour VS Tomatoes

Weight per 100 calories

• Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour: 39g
• Tomatoes: 556g

Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour have 14.3 times more energy per 100g than Tomatoes. It has high energy density when compared to other foods. Raw Ripe Red Tomatoes having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour	9%	29%	62%
Tomatoes	17%	9%	74%

Macro Nutrients

	Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour	Tomatoes	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	3.3% 3.2g	1.15% 1.1g	97g per day for Men 19-50 years
Saturated Fat	NA	0.49% 0.16g	32g per day for Men 19-50 years
Omega 3	NA	1.04% 0.017g	1.6g per day for Men 19-50 years
Omega 6	NA	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 15.7g	16.6% 21.6g	130g per day for Men 19-50 years
Sugars	1.6% 1.16g	20% 14.6g	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	0.83% 0.6g	10.5% 7.6g	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	% 0.49g	% 6.94g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	2.97% 1.13g	17.5% 6.67g	38g per day for Men 19-50 years
Protein	3.93% 2.2g	8.73% 4.9g	56g per day for Men 19-50 years

Vitamins

	Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour	Tomatoes	Recommended Dietary Allowance
Vitamin A	NA	26% 233μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.1% 0.097mg	17% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	8.1% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	20.6% 3.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	9.9% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.2% 0.054mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	8.7% 2.6μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	3% 12μg	21% 83.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	84.6% 76mg	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	1.35% 0.2mg	20% 3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	36.6% 44μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour	Tomatoes	Recommended Dietary Allowance
Calcium	1.6% 16mg	5.56% 55.6mg	1000mg per day for Men 19-50 years
Copper	4.8% 0.043mg	36.4% 0.33mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.32% 12.8μg	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	4.33% 0.35mg	18.8% 1.5mg	8mg per day for Men 19-50 years
Magnesium	3.9% 16.3mg	14.6% 61mg	420mg per day for Men 19-50 years
Manganese	11.4% 0.26mg	27.5% 0.63mg	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	7.1% 50mg	19% 133mg	700mg per day for Men 19-50 years
Potassium	1.9% 64.2mg	38.7% 1317mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.58μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	14% 212mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	2.72% 0.3mg	8.6% 0.94mg	11mg per day for Men 19-50 years
Water	0.47% 17.4g	14% 525g	3700g per day for Men 19-50 years

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

• Raw Ripe Red Tomatoes contain 2.1 times more Vitamin B1, 8.2 times more Vitamin B6, 6.9 times more Vitamin B9 and 14.8 times more Vitamin E than Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour.

Comparing minerals per 100 calories for Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour vs Tomatoes:

• Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour have more Selenium and 7.6 times more Sodium than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 3.5 times more Calcium, 7.6 times more Copper, 4.3 times more Iron, 3.7 times more Magnesium, 2.4 times more Manganese, 2.7 times more Phosphorus, 20.5 times more Potassium, 3.2 times more Zinc and 30.3 times more Water than Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour.

Comparison of macro-nutrients per 100 calories:

• Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour have 2.9 times more Fat than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.4 times more Carbohydrate, 12.6 times more Sugars, 12.6 times more Fructose, 5.9 times more Fiber and 2.2 times more Protein than Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour.
• Both Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour and Raw Ripe Red Tomatoes have similar amounts of Energy per 100 kcal.
• Both Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour as well as Raw Ripe Red Tomatoes have insufficient amounts of Glucose and Sucrose in 100 kcal.