Comparing Nutrients in 14 ounces Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch VS 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	42.4% 1230kcal	36% 1044kcal	2900kcal per day for Men 19-50 years
Fat	26% 25.4g	36% 35g	97g per day for Men 19-50 years
Saturated Fat	NA	9.7% 3.1g	32g per day for Men 19-50 years
Omega 3	NA	191% 3.06g	1.6g per day for Men 19-50 years
Omega 6	NA	37.2% 6.33g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	168% 219g	131% 171g	130g per day for Men 19-50 years
Sugars	52% 38g	9.47% 6.87g	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	1.9% 1.4g	2.74% 2g	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	% 1.9g	% 1.7g	g per day for Men 19-50 years
Sucrose	% 0g	% 3.14g	g per day for Men 19-50 years
Fiber	37.6% 14.3g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	56.6% 31.7g	19.3% 10.8g	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	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	44.7% 7.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39.7% 2mg	38% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	20.5% 0.27mg	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	7.94% 31.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	443% 10.6μg	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	25.4% 3.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	36.7% 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 potato starch	Waffles, gluten-free, frozen, ready-to-heat	Recommended Dietary Allowance
Calcium	32.5% 325mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	36.6% 0.33mg	39.2% 0.35mg	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	38.7% 3.1mg	31.3% 2.5mg	8mg per day for Men 19-50 years
Magnesium	41.6% 175mg	29.3% 123mg	420mg per day for Men 19-50 years
Manganese	138% 3.18mg	135% 3.1mg	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	71.4% 500mg	204% 1425mg	700mg per day for Men 19-50 years
Potassium	18.8% 639mg	14.5% 492mg	3400mg per day for Men 19-50 years
Selenium	NA	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	187% 2806mg	134% 2004mg	1500mg per day for Men 19-50 years
Zinc	25.3% 2.78mg	18% 2mg	11mg per day for Men 19-50 years
Water	3.04% 112g	4.65% 172g	3700g per day for Men 19-50 years

Nutrient Comparison: Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch VS Waffles, gluten-free, frozen, ready-to-heat per 14 oz

Compare the macro and micronutrient content in 14 oz of Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch versus 14 oz of Waffles, gluten-free, frozen, ready-to-heat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces 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 14 oz
• 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 14 ounces.

Comparing minerals per 14 ounces for Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch vs Waffles, gluten-free, frozen, ready-to-heat:

• 14 ounces of Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch have 2.1 times more Calcium, 1.2 times more Iron, 1.4 times more Magnesium, 1.3 times more Potassium, 1.4 times more Sodium and 1.4 times more Zinc than Waffles, gluten-free, frozen, ready-to-heat.
• While 14 oz of Waffles, gluten-free, frozen, ready-to-heat contain 2.8 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 Copper and Manganese per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch have 1.3 times more Carbohydrate, 5.5 times more Sugars, 2.6 times more Fiber and 2.9 times more Protein than Waffles, gluten-free, frozen, ready-to-heat.
• While 14 oz of Waffles, gluten-free, frozen, ready-to-heat contain 1.4 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 per 14 ounces.