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

Weight per 300 calories

• Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour: 91g
• Tomatoes: 1667g

Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour have 18.3 times more energy per 100g than Tomatoes. It has high energy density when compared to other foods. Raw Ripe Red Tomatoes having very low energy density.

Which food has more nutrients per 300 calories - Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour or Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour	14%	32%	54%
Tomatoes	17%	9%	74%

Macro Nutrients

	Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour	Tomatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.6g	3.44% 3.33g	97g per day for Men 19-50 years
Saturated Fat	3.94% 1.26g	1.46% 0.47g	32g per day for Men 19-50 years
Omega 3	101% 1.6g	3.13% 0.05g	1.6g per day for Men 19-50 years
Omega 6	17% 2.87g	7.84% 1.33g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31% 40.4g	50% 65g	130g per day for Men 19-50 years
Sugars	5.3% 3.83g	60.5% 44g	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	31.5% 23g	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	% 21g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	27% 10.2g	52.6% 20g	38g per day for Men 19-50 years
Protein	19.2% 10.8g	26% 14.7g	56g per day for Men 19-50 years

Vitamins

	Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour	Tomatoes	Recommended Dietary Allowance
Vitamin A	NA	77.8% 700μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29% 0.35mg	51.4% 0.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.3% 0.33mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.6% 3.46mg	62% 9.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	29.7% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	103% 1.33mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	26% 7.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	NA	62.5% 250μg	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	254% 228mg	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	8.45% 1.27mg	60% 9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	110% 132μg	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	Tomatoes	Recommended Dietary Allowance
Calcium	10.8% 108mg	16.7% 167mg	1000mg per day for Men 19-50 years
Copper	26.2% 0.24mg	109% 0.98mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.96% 38.3μg	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	56.3% 4.5mg	8mg per day for Men 19-50 years
Magnesium	21% 87.5mg	43.7% 183mg	420mg per day for Men 19-50 years
Manganese	67% 1.54mg	82.6% 1.9mg	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	57% 400mg	700mg per day for Men 19-50 years
Potassium	7.32% 249mg	116% 3950mg	3400mg per day for Men 19-50 years
Selenium	41.4% 22.8μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	31% 462mg	5.56% 83.3mg	1500mg per day for Men 19-50 years
Zinc	11% 1.23mg	25.8% 2.83mg	11mg per day for Men 19-50 years
Water	0.74% 27.3g	42.6% 1575g	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 Tomatoes:

• Raw Ripe Red Tomatoes contain 1.8 times more Vitamin B1, 2.9 times more Vitamin B3 and 7.1 times more Vitamin E than Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour.
• Both Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour and Raw Ripe Red Tomatoes have similar amounts of Vitamin B2 per 300 kcal.

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

• Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour have more Selenium and 5.5 times more Sodium than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.5 times more Calcium, 4.2 times more Copper, 3 times more Iron, 2.1 times more Magnesium, 1.9 times more Phosphorus, 15.9 times more Potassium, 2.3 times more Zinc and 57.8 times more Water than Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour.
• Both Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour and Raw Ripe Red Tomatoes have similar amounts of Manganese per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour have 3.2 times more Fat, 2.7 times more Saturated Fat, 32.3 times more Omega 3 and 2.2 times more Omega 6 than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.6 times more Carbohydrate, 11.4 times more Sugars, 34.8 times more Fructose, 2 times more Fiber and 1.4 times more Protein than Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour.
• Both Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour and Raw Ripe Red Tomatoes have similar amounts of Energy per 300 kcal.
• Both Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour as well as Raw Ripe Red Tomatoes have insufficient amounts of Glucose and Sucrose in 300 kcal.