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

Weight per 300 calories

• Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour: 117g
• Oil Roasted Almonds: 49.4g

Oil Roasted Almonds have 2.4 times more energy per unit of mass than Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour, which is very high in comparison 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 - Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour or Oil Roasted Almonds?

Macros Ratio

	Protein	Fat	Carbs
Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour	9%	29%	62%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	9.87% 9.57g	28% 27.3g	97g per day for Men 19-50 years
Saturated Fat	NA	6.5% 2.08g	32g per day for Men 19-50 years
Omega 3	NA	0% 0g	1.6g per day for Men 19-50 years
Omega 6	NA	39.3% 6.7g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36% 47g	6.72% 8.74g	130g per day for Men 19-50 years
Sugars	4.8% 3.48g	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	2.5% 1.8g	0% 0g	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	% 1.46g	% 0.02g	g per day for Men 19-50 years
Sucrose	% 0g	% 2.16g	g per day for Men 19-50 years
Fiber	8.9% 3.4g	13.7% 5.2g	38g per day for Men 19-50 years
Protein	11.8% 6.6g	18.7% 10.5g	56g per day for Men 19-50 years

Vitamins

	Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.3% 0.29mg	3.8% 0.045mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	29.7% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	2.26% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.6% 0.16mg	4.5% 0.058mg	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	9.05% 36μg	3.34% 13.3μg	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	4.05% 0.61mg	85.6% 13mg	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 sorghum flour	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	4.8% 48mg	14.4% 144mg	1000mg per day for Men 19-50 years
Copper	14.4% 0.13mg	52.4% 0.47mg	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	13% 1.04mg	22.7% 1.8mg	8mg per day for Men 19-50 years
Magnesium	11.7% 49mg	32.2% 135mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	53% 1.2mg	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	21.3% 149mg	33% 230mg	700mg per day for Men 19-50 years
Potassium	5.66% 193mg	10% 345mg	3400mg per day for Men 19-50 years
Selenium	19.5% 10.7μg	3.7% 2.03μg	55μg per day for Men 19-50 years
Sodium	42.3% 635mg	0.033% 0.49mg	1500mg per day for Men 19-50 years
Zinc	8.17% 0.9mg	13.8% 1.5mg	11mg per day for Men 19-50 years
Water	1.4% 52g	0.037% 1.4g	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 sorghum flour vs Oil Roasted Almonds:

• Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour have 6.4 times more Vitamin B1, 2.8 times more Vitamin B6 and 2.7 times more Vitamin B9 than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 21.1 times more Vitamin E than Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour.

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

• Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour have 5.3 times more Selenium and 1284.9 times more Sodium than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 3 times more Calcium, 3.6 times more Copper, 1.8 times more Iron, 2.8 times more Magnesium, 1.6 times more Manganese, 1.5 times more Phosphorus, 1.8 times more Potassium and 1.7 times more Zinc than Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour.

Comparison of macro-nutrients per 300 calories:

• Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour have 5.4 times more Carbohydrate and 1.5 times more Sugars than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 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.
• Both Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour and Oil Roasted Almonds have similar amounts of Energy per 300 kcal.
• Both Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour as well as Oil Roasted Almonds have insufficient amounts of Fructose, Glucose and Sucrose in 300 kcal.