Comparing Nutrients in 500 calories Whole Grain gluten-free Bread made with tapioca starch and brown rice flour VS Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch

Weight per 500 calories

• Whole Grain gluten-free Bread made with tapioca starch and brown rice flour: 162g
• Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch: 161g

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

Which food has more nutrients per 500 calories - Whole Grain gluten-free Bread made with tapioca starch and brown rice flour or Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch?

Macros Ratio

	Protein	Fat	Carbs
Whole Grain gluten-free Bread made with tapioca starch and brown rice flour	9%	27%	64%
Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch	10%	19%	71%

Macro Nutrients

	Whole Grain gluten-free Bread made with tapioca starch and brown rice flour	Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	15.6% 15g	10.6% 10.3g	97g per day for Men 19-50 years
Saturated Fat	1.35% 0.43g	NA	32g per day for Men 19-50 years
Omega 3	84.4% 1.35g	NA	1.6g per day for Men 19-50 years
Omega 6	15% 2.54g	NA	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	61% 79.4g	68.4% 89g	130g per day for Men 19-50 years
Sugars	22% 16g	21.2% 15.4g	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	3.1% 2.25g	0.78% 0.56g	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	% 0.77g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	21% 7.93g	15.3% 5.8g	38g per day for Men 19-50 years
Protein	21% 11.7g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Whole Grain gluten-free Bread made with tapioca starch and brown rice flour	Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.3% 0.29mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40% 0.52mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.3% 2.3mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	16% 0.81mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.2% 0.15mg	NA	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	NA	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	NA	NA	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

	Whole Grain gluten-free Bread made with tapioca starch and brown rice flour	Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch	Recommended Dietary Allowance
Calcium	9.7% 97mg	13.2% 132mg	1000mg per day for Men 19-50 years
Copper	13.3% 0.12mg	15% 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	15.4% 1.23mg	15.7% 1.26mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	17% 71mg	420mg per day for Men 19-50 years
Manganese	35.5% 0.82mg	56% 1.3mg	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	17.8% 125mg	29% 203mg	700mg per day for Men 19-50 years
Potassium	5.85% 199mg	7.64% 260mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	55% 825mg	76% 1140mg	1500mg per day for Men 19-50 years
Zinc	8.53% 0.94mg	10.3% 1.13mg	11mg per day for Men 19-50 years
Water	1.4% 52.4g	1.23% 45.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Whole Grain gluten-free Bread made with tapioca starch and brown rice flour vs Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch:

Both Whole Grain gluten-free Bread made with tapioca starch and brown rice flour and Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch have similar amounts of vitamins per 500 kcal

Comparing minerals per 500 calories for Whole Grain gluten-free Bread made with tapioca starch and brown rice flour vs Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch:

• Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch contain 1.4 times more Calcium, 1.4 times more Magnesium, 1.6 times more Manganese, 1.6 times more Phosphorus, 1.3 times more Potassium and 1.4 times more Sodium than Whole Grain gluten-free Bread made with tapioca starch and brown rice flour.
• Both Whole Grain gluten-free Bread made with tapioca starch and brown rice flour and Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch have similar amounts of Copper, Iron and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Whole Grain gluten-free Bread made with tapioca starch and brown rice flour has 1.5 times more Fat and 1.4 times more Fiber than Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch.
• Both Whole Grain gluten-free Bread made with tapioca starch and brown rice flour and Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch have similar amounts of Energy, Carbohydrate, Sugars and Protein per 500 kcal.
• Both Whole Grain gluten-free Bread made with tapioca starch and brown rice flour as well as Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch have insufficient amounts of Fructose, Glucose and Sucrose in 500 kcal.