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

Weight per 300 calories

• Blanched Almonds: 50.8g
• Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour: 91g

Blanched Almonds have 1.8 times more energy per 100g than Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour. It has very high energy density when compared to other foods. Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour having high energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour	14%	32%	54%

Macro Nutrients

	Blanched Almonds	Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27.5% 26.7g	11% 10.6g	97g per day for Men 19-50 years
Saturated Fat	6.3% 2g	3.94% 1.26g	32g per day for Men 19-50 years
Omega 3	0.13% 0.002g	101% 1.6g	1.6g per day for Men 19-50 years
Omega 6	37% 6.3g	17% 2.87g	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	31% 40.4g	130g per day for Men 19-50 years
Sugars	3.25% 2.35g	5.3% 3.83g	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	0.91% 0.66g	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	% 0.47g	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	27% 10.2g	38g per day for Men 19-50 years
Protein	19.4% 11g	19.2% 10.8g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Rolls, gluten-free, whole grain, made with tapioca starch and brown rice 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	29% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.36mg	25.3% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.78mg	21.6% 3.46mg	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	NA	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	NA	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	8.45% 1.27mg	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, whole grain, made with tapioca starch and brown rice flour	Recommended Dietary Allowance
Calcium	12% 120mg	10.8% 108mg	1000mg per day for Men 19-50 years
Copper	58% 0.52mg	26.2% 0.24mg	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	18.7% 1.5mg	8mg per day for Men 19-50 years
Magnesium	32.4% 136mg	21% 87.5mg	420mg per day for Men 19-50 years
Manganese	40.6% 0.93mg	67% 1.54mg	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	30.4% 212mg	700mg per day for Men 19-50 years
Potassium	9.86% 335mg	7.32% 249mg	3400mg per day for Men 19-50 years
Selenium	2.96% 1.63μg	41.4% 22.8μg	55μg per day for Men 19-50 years
Sodium	0.64% 9.66mg	31% 462mg	1500mg per day for Men 19-50 years
Zinc	13.7% 1.5mg	11% 1.23mg	11mg per day for Men 19-50 years
Water	0.062% 2.3g	0.74% 27.3g	3700g per day for Men 19-50 years

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

• Blanched Almonds have 9.5 times more Vitamin E than Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour.
• While Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour contain 3.6 times more Vitamin B1 and 1.9 times more Vitamin B3 than Blanched Almonds.
• Both Blanched Almonds and Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour have similar amounts of Vitamin B2 per 300 kcal.

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

• Blanched Almonds have 2.2 times more Copper, 1.6 times more Magnesium, 1.3 times more Potassium and 1.2 times more Zinc than Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour.
• While Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour contain 1.7 times more Manganese, 14 times more Selenium and 47.9 times more Sodium than Blanched Almonds.
• Both Blanched Almonds and Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour have similar amounts of Calcium, Iron and Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Blanched Almonds have 2.5 times more Fat, 1.6 times more Saturated Fat and 2.2 times more Omega 6 than Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour.
• While Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour contain 794.4 times more Omega 3, 4.3 times more Carbohydrate, 1.6 times more Sugars and 2 times more Fiber than Blanched Almonds.
• Both Blanched Almonds and Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour have similar amounts of Energy and Protein per 300 kcal.
• Both Blanched Almonds as well as Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour have insufficient amounts of Fructose, Glucose and Sucrose in 300 kcal.