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

Weight per 100 calories

• Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch: 41.8g
• Waffles, gluten-free, frozen, ready-to-heat: 38g

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

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

Macros Ratio

	Protein	Fat	Carbs
Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch	6%	10%	84%
Waffles, gluten-free, frozen, ready-to-heat	4%	30%	66%

Macro Nutrients

	Rolls, gluten-free, white, made with rice flour, rice starch, and corn 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	1.14% 1.1g	3.47% 3.36g	97g per day for Men 19-50 years
Saturated Fat	0.28% 0.09g	0.93% 0.3g	32g per day for Men 19-50 years
Omega 3	0.52% 0.008g	18.3% 0.29g	1.6g per day for Men 19-50 years
Omega 6	1.5% 0.26g	3.57% 0.61g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.2% 21g	12.6% 16.4g	130g per day for Men 19-50 years
Sugars	3.96% 2.87g	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	1.2% 0.86g	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	% 0.87g	% 0.16g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.3g	g per day for Men 19-50 years
Fiber	5.6% 2.13g	1.4% 0.53g	38g per day for Men 19-50 years
Protein	2.5% 1.4g	1.85% 1.03g	56g per day for Men 19-50 years

Vitamins

	Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch	Waffles, gluten-free, frozen, ready-to-heat	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.4% 0.26mg	2.53% 0.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	1.17% 0.015mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.62mg	4.3% 0.69mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	3.65% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.2% 0.015mg	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	0.84% 3.35μg	0.76% 3.04μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	42.5% 1μg	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	0.5% 0.075mg	2.43% 0.37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.035% 0.042μg	3.5% 4.22μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch	Waffles, gluten-free, frozen, ready-to-heat	Recommended Dietary Allowance
Calcium	7.53% 75.3mg	1.52% 15.2mg	1000mg per day for Men 19-50 years
Copper	4.46% 0.04mg	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	18.7% 1.5mg	3% 0.24mg	8mg per day for Men 19-50 years
Magnesium	1.3% 5.44mg	2.8% 11.8mg	420mg per day for Men 19-50 years
Manganese	3.77% 0.087mg	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	3% 21mg	19.5% 137mg	700mg per day for Men 19-50 years
Potassium	0.94% 31.8mg	1.4% 47mg	3400mg per day for Men 19-50 years
Selenium	0.3% 0.17μg	0.28% 0.15μg	55μg per day for Men 19-50 years
Sodium	16.5% 248mg	13% 192mg	1500mg per day for Men 19-50 years
Zinc	2.13% 0.23mg	1.73% 0.19mg	11mg per day for Men 19-50 years
Water	0.47% 17.6g	0.45% 16.5g	3700g per day for Men 19-50 years

Rolls, Gluten-free, White, Made With Rice Flour, Rice Starch, And Corn 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 rice flour, rice starch, and corn starch or Waffles, gluten-free, frozen, ready-to-heat?

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

• 100 calories of Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch have 8.5 times more Vitamin B1, 13.2 times more Vitamin B2 and 2.4 times more Vitamin B3 than Waffles, gluten-free, frozen, ready-to-heat.
• While 100 kcal of Waffles, gluten-free, frozen, ready-to-heat contain more Vitamin B12, 4.8 times more Vitamin E and 100.9 times more Vitamin K than Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch.
• 100 calories of Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch have insufficient amounts of Vitamin B12, Vitamin E and Vitamin K
• 100 calories of Waffles, gluten-free, frozen, ready-to-heat have insufficient amounts of Vitamin B2
• Both Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch as well as Waffles, gluten-free, frozen, ready-to-heat have insufficient amounts of Vitamin A, Vitamin B6, Vitamin B9, Vitamin C and Vitamin D in 100 calories.

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

• 100 calories of Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch have 5 times more Calcium, 6.2 times more Iron, 1.3 times more Sodium and 1.2 times more Zinc than Waffles, gluten-free, frozen, ready-to-heat.
• While 100 kcal of Waffles, gluten-free, frozen, ready-to-heat contain 2.2 times more Magnesium, 3.4 times more Manganese and 6.5 times more Phosphorus than Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch.
• Both Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch and Waffles, gluten-free, frozen, ready-to-heat contain similar levels of Copper per 100 calories.
• 100 calories of Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch lack sufficient amounts of Magnesium
• 100 calories of Waffles, gluten-free, frozen, ready-to-heat lack sufficient amounts of Calcium and Zinc
• Both Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch as well as Waffles, gluten-free, frozen, ready-to-heat lack sufficient amounts of Potassium and Selenium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch have 1.3 times more Carbohydrate, 4.4 times more Sugars, 4 times more Fiber and 1.4 times more Protein than Waffles, gluten-free, frozen, ready-to-heat.
• While 100 kcal of Waffles, gluten-free, frozen, ready-to-heat contain 3 times more Fat, 35 times more Omega 3 and 2.4 times more Omega 6 than Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch.
• Both Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch and Waffles, gluten-free, frozen, ready-to-heat offer comparable quantities of Energy per 100 calories.
• 100 calories of Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch provide inadequate amounts of Omega 3 and Omega 6
• 100 calories of Waffles, gluten-free, frozen, ready-to-heat provide inadequate amounts of Fiber and Protein