Comparing Nutrients in 300 calories Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch VS Waffles, gluten-free, frozen, ready-to-heat

Weight per 300 calories

• Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch: 97g
• Waffles, gluten-free, frozen, ready-to-heat: 114g

Both foods have similar energy densities which is high in comparison to other foods.

Discover which food has more nutrients per 300 calories - Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	6.4% 6.2g	10.4% 10g	97g per day for Men 19-50 years
Saturated Fat	NA	2.8% 0.89g	32g per day for Men 19-50 years
Omega 3	NA	55% 0.88g	1.6g per day for Men 19-50 years
Omega 6	NA	10.7% 1.8g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53.3g	37.8% 49g	130g per day for Men 19-50 years
Sugars	12.7% 9.22g	2.72% 1.97g	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	0.79% 0.57g	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	% 0.49g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.9g	g per day for Men 19-50 years
Fiber	9.17% 3.5g	4.2% 1.6g	38g per day for Men 19-50 years
Protein	14% 7.73g	5.54% 3.1g	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	7.6% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	3.5% 0.046mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	13% 2.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.68% 0.48mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	5.88% 0.076mg	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	2.3% 9.13μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	127% 3.06μg	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	7.3% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	10.6% 12.7μg	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	7.94% 79.4mg	4.56% 45.6mg	1000mg per day for Men 19-50 years
Copper	8.92% 0.08mg	11.3% 0.1mg	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	9% 0.72mg	8mg per day for Men 19-50 years
Magnesium	10% 42.6mg	8.4% 35.4mg	420mg per day for Men 19-50 years
Manganese	33.7% 0.77mg	38.7% 0.89mg	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	17.4% 122mg	58.5% 410mg	700mg per day for Men 19-50 years
Potassium	4.6% 156mg	4.16% 141mg	3400mg per day for Men 19-50 years
Selenium	NA	0.83% 0.46μg	55μg per day for Men 19-50 years
Sodium	45.6% 684mg	38.4% 576mg	1500mg per day for Men 19-50 years
Zinc	6.16% 0.68mg	5.2% 0.57mg	11mg per day for Men 19-50 years
Water	0.74% 27.4g	1.34% 49.5g	3700g per day for Men 19-50 years

Rolls, Gluten-free, White, Made With Brown Rice Flour, Tapioca Starch, And Potato Starch VS Waffles, Gluten-free, Frozen, Ready-to-heat Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch or Waffles, gluten-free, frozen, ready-to-heat?

Lets compare vitamin content per 300 calories 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 300 kcal
• 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 300 calories.

Comparing minerals per 300 calories for Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch vs Waffles, gluten-free, frozen, ready-to-heat:

• 300 calories of Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch have 1.7 times more Calcium and 1.2 times more Magnesium than Waffles, gluten-free, frozen, ready-to-heat.
• While 300 kcal of Waffles, gluten-free, frozen, ready-to-heat contain 1.3 times more Copper and 3.4 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 Iron, Manganese and Sodium per 300 calories.
• 300 calories of Waffles, gluten-free, frozen, ready-to-heat lack sufficient amounts of Calcium and Zinc
• Both Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch as well as Waffles, gluten-free, frozen, ready-to-heat lack sufficient amounts of Potassium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch have 4.7 times more Sugars, 2.2 times more Fiber and 2.5 times more Protein than Waffles, gluten-free, frozen, ready-to-heat.
• While 300 kcal of Waffles, gluten-free, frozen, ready-to-heat contain 1.6 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 and Carbohydrate per 300 calories.
• 300 calories of Waffles, gluten-free, frozen, ready-to-heat provide inadequate amounts of Fiber and Protein