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

Weight per 500 calories

• Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch: 161g
• Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch: 209g

Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch have 1.3 times more energy per 100g than Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch. It has high energy density when compared to other foods. Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch having above average 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 Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch?

Macros Ratio

	Protein	Fat	Carbs
Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch	10%	19%	71%
Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch	6%	10%	84%

Macro Nutrients

	Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch	Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	10.6% 10.3g	5.7% 5.54g	97g per day for Men 19-50 years
Saturated Fat	NA	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	NA	2.6% 0.042g	1.6g per day for Men 19-50 years
Omega 6	NA	7.5% 1.28g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68.4% 89g	81.2% 106g	130g per day for Men 19-50 years
Sugars	21.2% 15.4g	20% 14.4g	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	0.78% 0.56g	5.94% 4.3g	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	% 4.35g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	15.3% 5.8g	28% 10.7g	38g per day for Men 19-50 years
Protein	23% 13g	12.5% 7g	56g per day for Men 19-50 years

Vitamins

	Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch	Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	107% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	77.2% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	50.7% 8.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.81mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	5.95% 0.077mg	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	4.2% 16.7μg	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	2.5% 0.38mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.17% 0.21μg	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	Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch	Recommended Dietary Allowance
Calcium	13.2% 132mg	37.7% 377mg	1000mg per day for Men 19-50 years
Copper	15% 0.13mg	22.3% 0.2mg	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	93% 7.47mg	8mg per day for Men 19-50 years
Magnesium	17% 71mg	6.48% 27mg	420mg per day for Men 19-50 years
Manganese	56% 1.3mg	19% 0.43mg	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	15% 105mg	700mg per day for Men 19-50 years
Potassium	7.64% 260mg	4.68% 159mg	3400mg per day for Men 19-50 years
Selenium	NA	1.52% 0.84μg	55μg per day for Men 19-50 years
Sodium	76% 1140mg	82.7% 1241mg	1500mg per day for Men 19-50 years
Zinc	10.3% 1.13mg	10.7% 1.17mg	11mg per day for Men 19-50 years
Water	1.23% 45.6g	2.37% 88g	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 Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch:

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

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

• Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch have 2.6 times more Magnesium, 3 times more Manganese, 1.9 times more Phosphorus and 1.6 times more Potassium than Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch.
• While Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch contain 2.8 times more Calcium, 1.5 times more Copper and 5.9 times more Iron 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 Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch have similar amounts of Sodium and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch have 1.9 times more Fat and 1.8 times more Protein than Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch.
• While Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch contain 7.6 times more Fructose and 1.8 times more Fiber 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 Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch have similar amounts of Energy, Carbohydrate and Sugars per 500 kcal.
• Both Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch as well as Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch have insufficient amounts of Glucose and Sucrose in 500 kcal.