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

Weight per 500 calories

• Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour: 195g
• Roasted Almonds: 83.6g

Dry Roasted Almonds have 2.3 times more energy per unit of mass than Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour, which is very high in comparison to other foods. Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour having high energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour	9%	29%	62%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour	Roasted Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	16.4% 16g	45.3% 44g	97g per day for Men 19-50 years
Saturated Fat	NA	10.7% 3.42g	32g per day for Men 19-50 years
Omega 3	NA	0.52% 0.008g	1.6g per day for Men 19-50 years
Omega 6	NA	63.7% 11g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	60.2% 78.3g	13.5% 17.6g	130g per day for Men 19-50 years
Sugars	8% 5.8g	5.6% 4.06g	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	4.16% 3g	0.012% 0.008g	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	% 2.43g	% 0.008g	g per day for Men 19-50 years
Sucrose	% 0g	% 3.97g	g per day for Men 19-50 years
Fiber	15% 5.64g	24% 9.1g	38g per day for Men 19-50 years
Protein	19.6% 11g	31.3% 17.5g	56g per day for Men 19-50 years

Vitamins

	Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40.5% 0.49mg	5.37% 0.064mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	77% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	19% 3.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	5.37% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	8.75% 0.11mg	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	15% 60.3μg	11.5% 46μg	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	6.74% 1mg	133% 20mg	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 sorghum flour	Roasted Almonds	Recommended Dietary Allowance
Calcium	7.98% 79.8mg	22.4% 224mg	1000mg per day for Men 19-50 years
Copper	24% 0.22mg	102% 0.92mg	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	21.6% 1.73mg	39% 3.1mg	8mg per day for Men 19-50 years
Magnesium	19.5% 81.7mg	55.5% 233mg	420mg per day for Men 19-50 years
Manganese	56.8% 1.3mg	81% 1.87mg	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	35.6% 249mg	56.3% 394mg	700mg per day for Men 19-50 years
Potassium	9.44% 321mg	17.5% 596mg	3400mg per day for Men 19-50 years
Selenium	32.5% 18μg	3.04% 1.67μg	55μg per day for Men 19-50 years
Sodium	70.6% 1058mg	0.17% 2.5mg	1500mg per day for Men 19-50 years
Zinc	13.6% 1.5mg	25% 2.77mg	11mg per day for Men 19-50 years
Water	2.35% 86.8g	0.054% 2g	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 sorghum flour vs Roasted Almonds:

• Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour have 7.6 times more Vitamin B1, 2.4 times more Vitamin B6 and 1.3 times more Vitamin B9 than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 19.8 times more Vitamin E than Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour.

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

• Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour have 10.7 times more Selenium and 421.9 times more Sodium than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 2.8 times more Calcium, 4.3 times more Copper, 1.8 times more Iron, 2.9 times more Magnesium, 1.4 times more Manganese, 1.6 times more Phosphorus, 1.9 times more Potassium and 1.8 times more Zinc than Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour.

Comparison of macro-nutrients per 500 calories:

• Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour have 4.5 times more Carbohydrate and 1.4 times more Sugars than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 2.8 times more Fat, 1.6 times more Fiber and 1.6 times more Protein than Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour.
• Both Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour and Dry Roasted Almonds have similar amounts of Energy per 500 kcal.
• Both Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour as well as Dry Roasted Almonds have insufficient amounts of Fructose, Glucose and Sucrose in 500 kcal.