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

Weight per 300 calories

• Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch: 126g
• Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour: 117g

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

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

Macros Ratio

	Protein	Fat	Carbs
Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch	6%	10%	84%
Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour	9%	29%	62%

Macro Nutrients

	Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch	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	3.43% 3.33g	9.87% 9.57g	97g per day for Men 19-50 years
Saturated Fat	0.84% 0.27g	NA	32g per day for Men 19-50 years
Omega 3	1.57% 0.025g	NA	1.6g per day for Men 19-50 years
Omega 6	4.5% 0.77g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	48.7% 63.4g	36% 47g	130g per day for Men 19-50 years
Sugars	12% 8.62g	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	3.57% 2.6g	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	% 2.6g	% 1.46g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	17% 6.4g	8.9% 3.4g	38g per day for Men 19-50 years
Protein	7.5% 4.2g	11.8% 6.6g	56g per day for Men 19-50 years

Vitamins

	Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch	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	64.3% 0.77mg	24.3% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46.3% 0.6mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.4% 4.86mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.57% 0.046mg	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	2.5% 10μg	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	1.5% 0.23mg	4.05% 0.61mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.1% 0.13μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch	Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour	Recommended Dietary Allowance
Calcium	22.6% 226mg	4.8% 48mg	1000mg per day for Men 19-50 years
Copper	13.4% 0.12mg	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	56% 4.5mg	13% 1.04mg	8mg per day for Men 19-50 years
Magnesium	3.9% 16.3mg	11.7% 49mg	420mg per day for Men 19-50 years
Manganese	11.3% 0.26mg	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	8.97% 62.8mg	21.3% 149mg	700mg per day for Men 19-50 years
Potassium	2.8% 95mg	5.66% 193mg	3400mg per day for Men 19-50 years
Selenium	0.91% 0.5μg	19.5% 10.7μg	55μg per day for Men 19-50 years
Sodium	49.6% 744mg	42.3% 635mg	1500mg per day for Men 19-50 years
Zinc	6.4% 0.7mg	8.17% 0.9mg	11mg per day for Men 19-50 years
Water	1.42% 52.7g	1.4% 52g	3700g per day for Men 19-50 years

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

• Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch have 2.6 times more Vitamin B1 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 3.5 times more Vitamin B6, 3.6 times more Vitamin B9 and 2.7 times more Vitamin E than Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch.

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

• Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch have 4.7 times more Calcium and 4.3 times more Iron 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 Magnesium, 3 times more Manganese, 2.4 times more Phosphorus, 2 times more Potassium, 21.4 times more Selenium and 1.3 times more Zinc than Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch.
• Both Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch and Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour have similar amounts of Copper and Sodium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch have 1.3 times more Carbohydrate, 2.5 times more Sugars, 1.4 times more Fructose and 1.9 times more Fiber 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 2.9 times more Fat and 1.6 times more Protein than Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch.
• Both Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch and Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour have similar amounts of Energy per 300 kcal.
• Both Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch as well as Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour have insufficient amounts of Glucose and Sucrose in 300 kcal.