Comparing Nutrients in 500 calories Almonds VS Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour

Weight per 500 calories

• Almonds: 86.4g
• Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour: 152g

Almonds have 1.8 times more energy per 100g than Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour. It has very high energy density when compared to other foods. Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour having high energy density.

Which food has more nutrients per 500 calories - Almonds or Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour?

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour	14%	32%	54%

Macro Nutrients

	Almonds	Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44.5% 43g	18% 17.6g	97g per day for Men 19-50 years
Saturated Fat	10.3% 3.3g	6.56% 2.1g	32g per day for Men 19-50 years
Omega 3	0.16% 0.003g	168% 2.7g	1.6g per day for Men 19-50 years
Omega 6	62.6% 10.6g	28% 4.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	14.3% 18.6g	51.8% 67.3g	130g per day for Men 19-50 years
Sugars	5.2% 3.76g	8.8% 6.4g	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	0.13% 0.095g	1.5% 1.1g	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	% 0.15g	% 0.79g	g per day for Men 19-50 years
Sucrose	% 3.4g	% 0g	g per day for Men 19-50 years
Fiber	28.4% 10.8g	44.8% 17g	38g per day for Men 19-50 years
Protein	32.6% 18.3g	32% 18g	56g per day for Men 19-50 years

Vitamins

	Almonds	Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.8% 0.18mg	48% 0.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75.6% 0.98mg	42% 0.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.5% 3.12mg	36% 5.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.13% 0.41mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.1% 0.12mg	NA	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	164% 49.2μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.5% 38μg	NA	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	148% 22mg	14% 2.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour	Recommended Dietary Allowance
Calcium	23.2% 232mg	18% 179mg	1000mg per day for Men 19-50 years
Copper	99% 0.89mg	43.7% 0.39mg	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	40% 3.2mg	31% 2.5mg	8mg per day for Men 19-50 years
Magnesium	55.5% 233mg	34.7% 146mg	420mg per day for Men 19-50 years
Manganese	82% 1.9mg	112% 2.57mg	2.3mg per day for Men 19-50 years
Molybdenum	87% 39μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	59.3% 415mg	50.6% 354mg	700mg per day for Men 19-50 years
Potassium	18.6% 633mg	12.2% 415mg	3400mg per day for Men 19-50 years
Selenium	6.44% 3.54μg	69% 38μg	55μg per day for Men 19-50 years
Sodium	0.058% 0.86mg	51.4% 771mg	1500mg per day for Men 19-50 years
Zinc	24.5% 2.7mg	18.7% 2.05mg	11mg per day for Men 19-50 years
Water	0.1% 3.8g	1.23% 45.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Almonds vs Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour:

• Almonds have 1.8 times more Vitamin B2 and 10.5 times more Vitamin E than Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour.
• While Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour contain 3.3 times more Vitamin B1 and 1.8 times more Vitamin B3 than Almonds.

Comparing minerals per 500 calories for Almonds vs Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour:

• Almonds have 1.3 times more Calcium, 2.3 times more Copper, 1.3 times more Iron, 1.6 times more Magnesium, 1.5 times more Potassium and 1.3 times more Zinc than Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour.
• While Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour contain 1.4 times more Manganese, 10.7 times more Selenium and 892.3 times more Sodium than Almonds.
• Both Almonds and Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour have similar amounts of Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Almonds have 2.4 times more Fat, 1.6 times more Saturated Fat and 2.2 times more Omega 6 than Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour.
• While Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour contain 1039.5 times more Omega 3, 3.6 times more Carbohydrate, 1.7 times more Sugars and 1.6 times more Fiber than Almonds.
• Both Almonds and Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour have similar amounts of Energy and Protein per 500 kcal.
• Both Almonds as well as Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour have insufficient amounts of Fructose, Glucose and Sucrose in 500 kcal.