Comparing Nutrients in 500 calories Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch VS Waffles, gluten-free, frozen, ready-to-heat

Weight per 500 calories

• Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch: 161g
• Waffles, gluten-free, frozen, ready-to-heat: 190g

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

Discover which food has more nutrients per 500 calories - Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch or Waffles, gluten-free, frozen, ready-to-heat?

Macros Ratio

	Protein	Fat	Carbs
Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch	10%	19%	71%
Waffles, gluten-free, frozen, ready-to-heat	4%	30%	66%

Macro Nutrients

	Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch	Waffles, gluten-free, frozen, ready-to-heat	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	10.6% 10.3g	17.3% 17g	97g per day for Men 19-50 years
Saturated Fat	NA	4.64% 1.5g	32g per day for Men 19-50 years
Omega 3	NA	91% 1.46g	1.6g per day for Men 19-50 years
Omega 6	NA	18% 3.03g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68.4% 89g	63% 82g	130g per day for Men 19-50 years
Sugars	21.2% 15.4g	4.54% 3.3g	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	1.3% 0.95g	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	% 0.82g	g per day for Men 19-50 years
Sucrose	% 0g	% 1.5g	g per day for Men 19-50 years
Fiber	15.3% 5.8g	7% 2.66g	38g per day for Men 19-50 years
Protein	23% 13g	9.23% 5.17g	56g per day for Men 19-50 years

Vitamins

	Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch	Waffles, gluten-free, frozen, ready-to-heat	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	12.7% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	5.85% 0.076mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	21.4% 3.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.81mg	18.3% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	9.8% 0.13mg	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	3.8% 15.2μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	212% 5.1μg	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	12% 1.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	17.6% 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	Waffles, gluten-free, frozen, ready-to-heat	Recommended Dietary Allowance
Calcium	13.2% 132mg	7.6% 76mg	1000mg per day for Men 19-50 years
Copper	15% 0.13mg	19% 0.17mg	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	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	17% 71mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	56% 1.3mg	64.6% 1.5mg	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	98% 683mg	700mg per day for Men 19-50 years
Potassium	7.64% 260mg	6.93% 236mg	3400mg per day for Men 19-50 years
Selenium	NA	1.4% 0.76μg	55μg per day for Men 19-50 years
Sodium	76% 1140mg	64% 960mg	1500mg per day for Men 19-50 years
Zinc	10.3% 1.13mg	8.64% 0.95mg	11mg per day for Men 19-50 years
Water	1.23% 45.6g	2.23% 82.5g	3700g per day for Men 19-50 years

Rolls, Gluten-free, White, Made With Brown Rice Flour, Tapioca Starch, And Potato Starch VS Waffles, Gluten-free, Frozen, Ready-to-heat 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 Waffles, gluten-free, frozen, ready-to-heat?

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

• Both Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch and Waffles, gluten-free, frozen, ready-to-heat have similar amounts of vitamins per 500 kcal
• Both Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch and Waffles, gluten-free, frozen, ready-to-heat provide similar amounts of Vitamin B5 per 500 calories.

Comparing minerals per 500 calories for Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch vs Waffles, gluten-free, frozen, ready-to-heat:

• 500 calories of Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch have 1.7 times more Calcium and 1.2 times more Magnesium than Waffles, gluten-free, frozen, ready-to-heat.
• While 500 kcal of Waffles, gluten-free, frozen, ready-to-heat contain 1.3 times more Copper and 3.4 times more Phosphorus 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 Waffles, gluten-free, frozen, ready-to-heat contain similar levels of Iron, Manganese and Sodium per 500 calories.
• 500 calories of Waffles, gluten-free, frozen, ready-to-heat lack sufficient amounts of Calcium and Zinc
• Both Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and potato starch as well as Waffles, gluten-free, frozen, ready-to-heat 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 4.7 times more Sugars, 2.2 times more Fiber and 2.5 times more Protein than Waffles, gluten-free, frozen, ready-to-heat.
• While 500 kcal of Waffles, gluten-free, frozen, ready-to-heat contain 1.6 times more Fat 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 Waffles, gluten-free, frozen, ready-to-heat offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Waffles, gluten-free, frozen, ready-to-heat provide inadequate amounts of Fiber and Protein