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

Weight per 500 calories

• Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour: 195g
• Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour: 152g

Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour have 1.3 times more energy per unit of mass than Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour, which is 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 Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour?

Macros Ratio

	Protein	Fat	Carbs
Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour	9%	29%	62%
Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour	14%	32%	54%

Macro Nutrients

	Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour	Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	16.4% 16g	18% 17.6g	97g per day for Men 19-50 years
Saturated Fat	NA	6.56% 2.1g	32g per day for Men 19-50 years
Omega 3	NA	168% 2.7g	1.6g per day for Men 19-50 years
Omega 6	NA	28% 4.8g	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	60.2% 78.3g	51.8% 67.3g	130g per day for Men 19-50 years
Sugars	8% 5.8g	8.8% 6.4g	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	4.16% 3g	1.5% 1.1g	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	% 0.79g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	15% 5.64g	44.8% 17g	38g per day for Men 19-50 years
Protein	19.6% 11g	32% 18g	56g per day for Men 19-50 years

Vitamins

	Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour	Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40.5% 0.49mg	48% 0.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	42% 0.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	36% 5.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	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	15% 60.3μg	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	6.74% 1mg	14% 2.1mg	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 sorghum flour	Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour	Recommended Dietary Allowance
Calcium	7.98% 79.8mg	18% 179mg	1000mg per day for Men 19-50 years
Copper	24% 0.22mg	43.7% 0.39mg	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	31% 2.5mg	8mg per day for Men 19-50 years
Magnesium	19.5% 81.7mg	34.7% 146mg	420mg per day for Men 19-50 years
Manganese	56.8% 1.3mg	112% 2.57mg	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	50.6% 354mg	700mg per day for Men 19-50 years
Potassium	9.44% 321mg	12.2% 415mg	3400mg per day for Men 19-50 years
Selenium	32.5% 18μg	69% 38μg	55μg per day for Men 19-50 years
Sodium	70.6% 1058mg	51.4% 771mg	1500mg per day for Men 19-50 years
Zinc	13.6% 1.5mg	18.7% 2.05mg	11mg per day for Men 19-50 years
Water	2.35% 86.8g	1.23% 45.4g	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 Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour:

• Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour contain 2.1 times more Vitamin E 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 Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour have similar amounts of Vitamin B1 per 500 kcal.

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

• Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour have 1.4 times more Sodium than Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour.
• While Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour contain 2.2 times more Calcium, 1.8 times more Copper, 1.4 times more Iron, 1.8 times more Magnesium, 2 times more Manganese, 1.4 times more Phosphorus, 1.3 times more Potassium, 2.1 times more Selenium and 1.4 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, whole grain, made with tapioca starch and brown rice flour contain 3 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 Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour have similar amounts of Energy, Fat, Carbohydrate and Sugars per 500 kcal.
• Both Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour as well as Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour have insufficient amounts of Fructose, Glucose and Sucrose in 500 kcal.