Comparing Nutrients in 1 kilogram 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	107% 3100kcal	91% 2630kcal	2900kcal per day for Men 19-50 years
Fat	66% 64g	91% 88.4g	97g per day for Men 19-50 years
Saturated Fat	NA	24.4% 7.8g	32g per day for Men 19-50 years
Omega 3	NA	481% 7.7g	1.6g per day for Men 19-50 years
Omega 6	NA	94% 16g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	424% 551g	331% 431g	130g per day for Men 19-50 years
Sugars	131% 95g	24% 17.3g	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	4.83% 3.5g	6.9% 5g	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	% 4.8g	% 4.3g	g per day for Men 19-50 years
Sucrose	% 0g	% 7.9g	g per day for Men 19-50 years
Fiber	95% 36g	37% 14g	38g per day for Men 19-50 years
Protein	143% 80g	48.6% 27g	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	66.7% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	113% 18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	100% 5mg	96% 4.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	51.5% 0.67mg	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	20% 80μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	1117% 27μg	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	64% 9.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	93% 111μg	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	82% 820mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	92% 0.83mg	99% 0.89mg	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	98% 7.8mg	78.8% 6.3mg	8mg per day for Men 19-50 years
Magnesium	105% 440mg	74% 310mg	420mg per day for Men 19-50 years
Manganese	348% 8mg	340% 7.8mg	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	180% 1260mg	513% 3590mg	700mg per day for Men 19-50 years
Potassium	47.4% 1610mg	36.5% 1240mg	3400mg per day for Men 19-50 years
Selenium	NA	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	471% 7070mg	337% 5050mg	1500mg per day for Men 19-50 years
Zinc	63.6% 7mg	45.5% 5mg	11mg per day for Men 19-50 years
Water	7.65% 283g	11.7% 434g	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 1 kg

Compare the macro and micronutrient content in 1 kg of Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch versus 1 kg of Waffles, gluten-free, frozen, ready-to-heat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram 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 1 kg
• 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 one kilogram.

Comparing minerals per 1 kilogram for Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch vs Waffles, gluten-free, frozen, ready-to-heat:

• 1 kilogram of Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch has 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 1 kg of Waffles, gluten-free, frozen, ready-to-heat contains 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 one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch has 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 1 kg of Waffles, gluten-free, frozen, ready-to-heat contains 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 one kilogram.