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

Weight per 500 calories

• Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch: 161g
• Almonds: 86.4g

Almonds have 1.9 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.

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

Macros Ratio

	Protein	Fat	Carbs
Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch	10%	19%	71%
Almonds	14%	72%	14%

Macro Nutrients

	Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch	Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	10.6% 10.3g	44.5% 43g	97g per day for Men 19-50 years
Saturated Fat	NA	10.3% 3.3g	32g per day for Men 19-50 years
Omega 3	NA	0.16% 0.003g	1.6g per day for Men 19-50 years
Omega 6	NA	62.6% 10.6g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68.4% 89g	14.3% 18.6g	130g per day for Men 19-50 years
Sugars	21.2% 15.4g	5.2% 3.76g	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	0.13% 0.095g	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	% 0.15g	g per day for Men 19-50 years
Sucrose	% 0g	% 3.4g	g per day for Men 19-50 years
Fiber	15.3% 5.8g	28.4% 10.8g	38g per day for Men 19-50 years
Protein	23% 13g	32.6% 18.3g	56g per day for Men 19-50 years

Vitamins

	Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch	Almonds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	14.8% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	75.6% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	19.5% 3.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.81mg	8.13% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	9.1% 0.12mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	164% 49.2μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	NA	9.5% 38μg	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	0% 0mg	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	NA	148% 22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	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	Almonds	Recommended Dietary Allowance
Calcium	13.2% 132mg	23.2% 232mg	1000mg per day for Men 19-50 years
Copper	15% 0.13mg	99% 0.89mg	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	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	17% 71mg	55.5% 233mg	420mg per day for Men 19-50 years
Manganese	56% 1.3mg	82% 1.9mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	87% 39μg	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	59.3% 415mg	700mg per day for Men 19-50 years
Potassium	7.64% 260mg	18.6% 633mg	3400mg per day for Men 19-50 years
Selenium	NA	6.44% 3.54μg	55μg per day for Men 19-50 years
Sodium	76% 1140mg	0.058% 0.86mg	1500mg per day for Men 19-50 years
Zinc	10.3% 1.13mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	1.23% 45.6g	0.1% 3.8g	3700g per day for Men 19-50 years

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

• Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch have 2 times more Vitamin B5 than Almonds.

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

• Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch have 1320.5 times more Sodium than Almonds.
• While Almonds contain 1.8 times more Calcium, 6.7 times more Copper, 2.5 times more Iron, 3.3 times more Magnesium, 1.5 times more Manganese, 2 times more Phosphorus, 2.4 times more Potassium and 2.4 times more Zinc than Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch.

Comparison of macro-nutrients per 500 calories:

• Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch have 4.8 times more Carbohydrate and 4.1 times more Sugars than Almonds.
• While Almonds contain 4.2 times more Fat, 1.9 times more Fiber and 1.4 times more Protein 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 Almonds have similar amounts of Energy per 500 kcal.
• Both Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch as well as Almonds have insufficient amounts of Fructose, Glucose and Sucrose in 500 kcal.