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

Weight per 300 calories

• Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch: 97g
• Almonds: 51.8g

Almonds have 1.9 times more energy per unit of mass than Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch, which is very high in comparison to other foods. Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch having high energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch	10%	19%	71%
Almonds	14%	72%	14%

Macro Nutrients

	Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch	Almonds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	6.4% 6.2g	26.7% 26g	97g per day for Men 19-50 years
Saturated Fat	NA	6.16% 1.97g	32g per day for Men 19-50 years
Omega 3	NA	0.097% 0.002g	1.6g per day for Men 19-50 years
Omega 6	NA	37.6% 6.4g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53.3g	8.6% 11g	130g per day for Men 19-50 years
Sugars	12.7% 9.22g	3.1% 2.25g	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	0.47% 0.34g	0.079% 0.057g	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	% 0.46g	% 0.088g	g per day for Men 19-50 years
Sucrose	% 0g	% 2.05g	g per day for Men 19-50 years
Fiber	9.17% 3.5g	17% 6.48g	38g per day for Men 19-50 years
Protein	14% 7.73g	19.6% 11g	56g per day for Men 19-50 years

Vitamins

	Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch	Almonds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	8.85% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	45.4% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.68% 0.48mg	4.9% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	5.46% 0.071mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	98% 29.5μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	NA	5.7% 22.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	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	88.5% 13.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	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	Almonds	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	8.92% 0.08mg	59.4% 0.53mg	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	9.44% 0.75mg	24% 1.92mg	8mg per day for Men 19-50 years
Magnesium	10% 42.6mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	33.7% 0.77mg	49% 1.13mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	52% 23.5μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	17.4% 122mg	35.6% 249mg	700mg per day for Men 19-50 years
Potassium	4.6% 156mg	11% 380mg	3400mg per day for Men 19-50 years
Selenium	NA	3.86% 2.12μg	55μg per day for Men 19-50 years
Sodium	45.6% 684mg	0.035% 0.52mg	1500mg per day for Men 19-50 years
Zinc	6.16% 0.68mg	14.7% 1.6mg	11mg per day for Men 19-50 years
Water	0.74% 27.4g	0.062% 2.3g	3700g per day for Men 19-50 years

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

• Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch have 2 times more Vitamin B5 than Almonds.

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

• Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch have 1320.5 times more Sodium than Almonds.
• While Almonds contain 1.8 times more Calcium, 6.7 times more Copper, 2.5 times more Iron, 3.3 times more Magnesium, 1.5 times more Manganese, 2 times more Phosphorus, 2.4 times more Potassium and 2.4 times more Zinc than Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch.

Comparison of macro-nutrients per 300 calories:

• Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch have 4.8 times more Carbohydrate and 4.1 times more Sugars than Almonds.
• While Almonds contain 4.2 times more Fat, 1.9 times more Fiber and 1.4 times more Protein 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 Almonds have similar amounts of Energy per 300 kcal.
• Both Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch as well as Almonds have insufficient amounts of Fructose, Glucose and Sucrose in 300 kcal.