Comparing Nutrients in 300 calories Blanched Almonds VS Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour

Weight per 300 calories

• Blanched Almonds: 50.8g
• Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour: 117g

Blanched Almonds have 2.3 times more energy per 100g than Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour. It has very high energy density when compared to other foods. Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour having high energy density.

Which food has more nutrients per 300 calories - Blanched Almonds or Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour?

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour	9%	29%	62%

Macro Nutrients

	Blanched Almonds	Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27.5% 26.7g	9.87% 9.57g	97g per day for Men 19-50 years
Saturated Fat	6.3% 2g	NA	32g per day for Men 19-50 years
Omega 3	0.13% 0.002g	NA	1.6g per day for Men 19-50 years
Omega 6	37% 6.3g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	7.3% 9.5g	36% 47g	130g per day for Men 19-50 years
Sugars	3.25% 2.35g	4.8% 3.48g	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% 0g	2.5% 1.8g	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	% 0.015g	% 1.46g	g per day for Men 19-50 years
Sucrose	% 2.27g	% 0g	g per day for Men 19-50 years
Fiber	13.2% 5.03g	8.9% 3.4g	38g per day for Men 19-50 years
Protein	19.4% 11g	11.8% 6.6g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.1% 0.097mg	24.3% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.36mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.78mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.2% 0.16mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.5% 0.058mg	12.6% 0.16mg	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	6.23% 25μg	9.05% 36μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	80.5% 12mg	4.05% 0.61mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour	Recommended Dietary Allowance
Calcium	12% 120mg	4.8% 48mg	1000mg per day for Men 19-50 years
Copper	58% 0.52mg	14.4% 0.13mg	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	21% 1.67mg	13% 1.04mg	8mg per day for Men 19-50 years
Magnesium	32.4% 136mg	11.7% 49mg	420mg per day for Men 19-50 years
Manganese	40.6% 0.93mg	34% 0.78mg	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	35% 245mg	21.3% 149mg	700mg per day for Men 19-50 years
Potassium	9.86% 335mg	5.66% 193mg	3400mg per day for Men 19-50 years
Selenium	2.96% 1.63μg	19.5% 10.7μg	55μg per day for Men 19-50 years
Sodium	0.64% 9.66mg	42.3% 635mg	1500mg per day for Men 19-50 years
Zinc	13.7% 1.5mg	8.17% 0.9mg	11mg per day for Men 19-50 years
Water	0.062% 2.3g	1.4% 52g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Blanched Almonds vs Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour:

• Blanched Almonds have 19.9 times more Vitamin E than Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour.
• While Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour contain 3 times more Vitamin B1, 2.8 times more Vitamin B6 and 1.5 times more Vitamin B9 than Blanched Almonds.

Comparing minerals per 300 calories for Blanched Almonds vs Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour:

• Blanched Almonds have 2.5 times more Calcium, 4 times more Copper, 1.6 times more Iron, 2.8 times more Magnesium, 1.6 times more Phosphorus, 1.7 times more Potassium and 1.7 times more Zinc than Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour.
• While Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour contain 6.6 times more Selenium and 65.7 times more Sodium than Blanched Almonds.
• Both Blanched Almonds and Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour have similar amounts of Manganese per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Blanched Almonds have 2.8 times more Fat, 1.5 times more Fiber and 1.6 times more Protein than Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour.
• While Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour contain 4.9 times more Carbohydrate and 1.5 times more Sugars than Blanched Almonds.
• Both Blanched Almonds and Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour have similar amounts of Energy per 300 kcal.
• Both Blanched Almonds as well as Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour have insufficient amounts of Fructose, Glucose and Sucrose in 300 kcal.