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

Weight per 300 calories

• Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour: 91g
• Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour: 117g

Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour have 1.3 times more energy per 100g than Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour. It has high energy density when compared 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, whole grain, made with tapioca starch and brown rice flour or Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour?

Macros Ratio

	Protein	Fat	Carbs
Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour	14%	32%	54%
Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour	9%	29%	62%

Macro Nutrients

	Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour	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	11% 10.6g	9.87% 9.57g	97g per day for Men 19-50 years
Saturated Fat	3.94% 1.26g	NA	32g per day for Men 19-50 years
Omega 3	101% 1.6g	NA	1.6g per day for Men 19-50 years
Omega 6	17% 2.87g	NA	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	31% 40.4g	36% 47g	130g per day for Men 19-50 years
Sugars	5.3% 3.83g	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	0.91% 0.66g	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	% 0.47g	% 1.46g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	27% 10.2g	8.9% 3.4g	38g per day for Men 19-50 years
Protein	19.2% 10.8g	11.8% 6.6g	56g per day for Men 19-50 years

Vitamins

	Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour	Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29% 0.35mg	24.3% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.3% 0.33mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.6% 3.46mg	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	NA	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	NA	9.05% 36μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	8.45% 1.27mg	4.05% 0.61mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour	Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour	Recommended Dietary Allowance
Calcium	10.8% 108mg	4.8% 48mg	1000mg per day for Men 19-50 years
Copper	26.2% 0.24mg	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	18.7% 1.5mg	13% 1.04mg	8mg per day for Men 19-50 years
Magnesium	21% 87.5mg	11.7% 49mg	420mg per day for Men 19-50 years
Manganese	67% 1.54mg	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	30.4% 212mg	21.3% 149mg	700mg per day for Men 19-50 years
Potassium	7.32% 249mg	5.66% 193mg	3400mg per day for Men 19-50 years
Selenium	41.4% 22.8μg	19.5% 10.7μg	55μg per day for Men 19-50 years
Sodium	31% 462mg	42.3% 635mg	1500mg per day for Men 19-50 years
Zinc	11% 1.23mg	8.17% 0.9mg	11mg per day for Men 19-50 years
Water	0.74% 27.3g	1.4% 52g	3700g per day for Men 19-50 years

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

• Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour have 2.1 times more Vitamin E than Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour.
• Both Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour and Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour have similar amounts of Vitamin B1 per 300 kcal.

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

• Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour have 2.2 times more Calcium, 1.8 times more Copper, 1.4 times more Iron, 1.8 times more Magnesium, 2 times more Manganese, 1.4 times more Phosphorus, 1.3 times more Potassium, 2.1 times more Selenium and 1.4 times more Zinc 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 1.4 times more Sodium than Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour.

Comparison of macro-nutrients per 300 calories:

• Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour have 3 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, whole grain, made with tapioca starch and brown rice flour and Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour have similar amounts of Energy, Fat, Carbohydrate and Sugars per 300 kcal.
• Both Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour as well as Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour have insufficient amounts of Fructose, Glucose and Sucrose in 300 kcal.