Comparing Nutrients in 500 calories Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch VS Cookies, gluten-free, chocolate wafer

Weight per 500 calories

• Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch: 161g
• Cookies, gluten-free, chocolate wafer: 92g

Cookies, gluten-free, chocolate wafer have 1.7 times more energy per unit of mass than Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch, which is very high in comparison to other foods. Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch having high energy density.

Discover which food has more nutrients per 500 calories - Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch or Cookies, gluten-free, chocolate wafer?

Macros Ratio

	Protein	Fat	Carbs
Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch	10%	19%	71%
Cookies, gluten-free, chocolate wafer	3%	51%	46%

Macro Nutrients

	Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch	Cookies, gluten-free, chocolate wafer	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	10.6% 10.3g	29% 28g	97g per day for Men 19-50 years
Saturated Fat	NA	44% 14g	32g per day for Men 19-50 years
Omega 3	NA	7.16% 0.11g	1.6g per day for Men 19-50 years
Omega 6	NA	11.6% 1.97g	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	68.4% 89g	44.7% 58g	130g per day for Men 19-50 years
Sugars	21.2% 15.4g	52.3% 38g	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	0.78% 0.56g	0% 0g	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	% 0.77g	% 0g	g per day for Men 19-50 years
Sucrose	% 0g	% 34.3g	g per day for Men 19-50 years
Fiber	15.3% 5.8g	3.9% 1.48g	38g per day for Men 19-50 years
Protein	23% 13g	6.7% 3.75g	56g per day for Men 19-50 years

Vitamins

	Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch	Cookies, gluten-free, chocolate wafer	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.81mg	7.95% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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

	Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch	Cookies, gluten-free, chocolate wafer	Recommended Dietary Allowance
Calcium	13.2% 132mg	10% 101mg	1000mg per day for Men 19-50 years
Copper	15% 0.13mg	26.6% 0.24mg	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	15.7% 1.26mg	42.4% 3.4mg	8mg per day for Men 19-50 years
Magnesium	17% 71mg	9.02% 38mg	420mg per day for Men 19-50 years
Manganese	56% 1.3mg	16.5% 0.38mg	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	29% 203mg	19% 133mg	700mg per day for Men 19-50 years
Potassium	7.64% 260mg	9.24% 314mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	76% 1140mg	7.5% 113mg	1500mg per day for Men 19-50 years
Zinc	10.3% 1.13mg	6.55% 0.72mg	11mg per day for Men 19-50 years
Water	1.23% 45.6g	0.034% 1.27g	3700g per day for Men 19-50 years

Rolls, Gluten-free, White, Made With Brown Rice Flour, Tapioca Starch, And Potato Starch VS Cookies, Gluten-free, Chocolate Wafer Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch or Cookies, gluten-free, chocolate wafer?

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

• 500 calories of Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch have 2 times more Vitamin B5 than Cookies, gluten-free, chocolate wafer.
• 500 calories of Cookies, gluten-free, chocolate wafer have insufficient amounts of Vitamin B5

Comparing minerals per 500 calories for Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch vs Cookies, gluten-free, chocolate wafer:

• 500 calories of Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch have 1.3 times more Calcium, 1.9 times more Magnesium, 3.4 times more Manganese, 1.5 times more Phosphorus, 10.1 times more Sodium and 1.6 times more Zinc than Cookies, gluten-free, chocolate wafer.
• While 500 kcal of Cookies, gluten-free, chocolate wafer contain 1.8 times more Copper and 2.7 times more Iron than Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch.
• 500 calories of Cookies, gluten-free, chocolate wafer lack sufficient amounts of Magnesium and Zinc
• Both Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch as well as Cookies, gluten-free, chocolate wafer lack sufficient amounts of Potassium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch have 1.5 times more Carbohydrate, 3.9 times more Fiber and 3.4 times more Protein than Cookies, gluten-free, chocolate wafer.
• While 500 kcal of Cookies, gluten-free, chocolate wafer contain 2.7 times more Fat and 2.5 times more Sugars than Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch.
• Both Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch and Cookies, gluten-free, chocolate wafer offer comparable quantities of Energy per 500 calories.
• 500 calories of Cookies, gluten-free, chocolate wafer provide inadequate amounts of Fiber and Protein