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

Weight per 500 calories

• Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch: 209g
• 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 1.4 times more energy per unit of mass than Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch, which is high in comparison 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 rice flour, rice starch, and corn starch 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 rice flour, rice starch, and corn starch	6%	10%	84%
Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour	14%	32%	54%

Macro Nutrients

	Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch	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	5.7% 5.54g	18% 17.6g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	6.56% 2.1g	32g per day for Men 19-50 years
Omega 3	2.6% 0.042g	168% 2.7g	1.6g per day for Men 19-50 years
Omega 6	7.5% 1.28g	28% 4.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	81.2% 106g	51.8% 67.3g	130g per day for Men 19-50 years
Sugars	20% 14.4g	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	5.94% 4.3g	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	% 4.35g	% 0.79g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	28% 10.7g	44.8% 17g	38g per day for Men 19-50 years
Protein	12.5% 7g	32% 18g	56g per day for Men 19-50 years

Vitamins

	Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch	Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	107% 1.3mg	48% 0.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77.2% 1mg	42% 0.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50.7% 8.1mg	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	5.95% 0.077mg	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	4.2% 16.7μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.5% 0.38mg	14% 2.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.21μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch	Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour	Recommended Dietary Allowance
Calcium	37.7% 377mg	18% 179mg	1000mg per day for Men 19-50 years
Copper	22.3% 0.2mg	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	93% 7.47mg	31% 2.5mg	8mg per day for Men 19-50 years
Magnesium	6.48% 27mg	34.7% 146mg	420mg per day for Men 19-50 years
Manganese	19% 0.43mg	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	15% 105mg	50.6% 354mg	700mg per day for Men 19-50 years
Potassium	4.68% 159mg	12.2% 415mg	3400mg per day for Men 19-50 years
Selenium	1.52% 0.84μg	69% 38μg	55μg per day for Men 19-50 years
Sodium	82.7% 1241mg	51.4% 771mg	1500mg per day for Men 19-50 years
Zinc	10.7% 1.17mg	18.7% 2.05mg	11mg per day for Men 19-50 years
Water	2.37% 88g	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 rice flour, rice starch, and corn starch vs Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour:

• Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch have 2.2 times more Vitamin B1, 1.8 times more Vitamin B2 and 1.4 times more Vitamin B3 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 5.6 times more Vitamin E than Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch.

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

• Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch have 2.1 times more Calcium, 3 times more Iron and 1.6 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 times more Copper, 5.4 times more Magnesium, 5.9 times more Manganese, 3.4 times more Phosphorus, 2.6 times more Potassium, 45.4 times more Selenium and 1.8 times more Zinc than Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch.

Comparison of macro-nutrients per 500 calories:

• Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch have 1.6 times more Carbohydrate, 2.3 times more Sugars and 3.9 times more Fructose 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 3.2 times more Fat, 4.7 times more Saturated Fat, 64.4 times more Omega 3, 3.7 times more Omega 6, 1.6 times more Fiber and 2.6 times more Protein than Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch.
• Both Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch and Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour have similar amounts of Energy per 500 kcal.
• Both Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch as well as Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour have insufficient amounts of Glucose and Sucrose in 500 kcal.