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

Weight per 500 calories

• Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour: 152g
• 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 have 1.3 times more energy per 100g than Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour. It has high energy density when compared 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, whole grain, made with tapioca starch and brown rice flour or Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour?

Macros Ratio

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

Macro Nutrients

	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	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	18% 17.6g	16.4% 16g	97g per day for Men 19-50 years
Saturated Fat	6.56% 2.1g	NA	32g per day for Men 19-50 years
Omega 3	168% 2.7g	NA	1.6g per day for Men 19-50 years
Omega 6	28% 4.8g	NA	17g per day for Men 19-50 years
Cholesterol	NA	NA	290mg per day for Men 19-50 years
Carbohydrate	51.8% 67.3g	60.2% 78.3g	130g per day for Men 19-50 years
Sugars	8.8% 6.4g	8% 5.8g	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	1.5% 1.1g	4.16% 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	% 0.79g	% 2.43g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	44.8% 17g	15% 5.64g	38g per day for Men 19-50 years
Protein	32% 18g	19.6% 11g	56g per day for Men 19-50 years

Vitamins

	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	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48% 0.58mg	40.5% 0.49mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42% 0.55mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.76mg	NA	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	NA	21% 0.27mg	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	15% 60.3μg	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	14% 2.1mg	6.74% 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, whole grain, made with tapioca starch and brown rice flour	Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour	Recommended Dietary Allowance
Calcium	18% 179mg	7.98% 79.8mg	1000mg per day for Men 19-50 years
Copper	43.7% 0.39mg	24% 0.22mg	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	31% 2.5mg	21.6% 1.73mg	8mg per day for Men 19-50 years
Magnesium	34.7% 146mg	19.5% 81.7mg	420mg per day for Men 19-50 years
Manganese	112% 2.57mg	56.8% 1.3mg	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	50.6% 354mg	35.6% 249mg	700mg per day for Men 19-50 years
Potassium	12.2% 415mg	9.44% 321mg	3400mg per day for Men 19-50 years
Selenium	69% 38μg	32.5% 18μg	55μg per day for Men 19-50 years
Sodium	51.4% 771mg	70.6% 1058mg	1500mg per day for Men 19-50 years
Zinc	18.7% 2.05mg	13.6% 1.5mg	11mg per day for Men 19-50 years
Water	1.23% 45.4g	2.35% 86.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour vs 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 have 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, whole grain, made with tapioca starch and brown rice flour and Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour have similar amounts of Vitamin B1 per 500 kcal.

Comparing minerals per 500 calories for Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour vs 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 have 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.
• While Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour contain 1.4 times more Sodium than Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour.

Comparison of macro-nutrients per 500 calories:

• Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour have 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, whole grain, made with tapioca starch and brown rice flour and Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour have similar amounts of Energy, Fat, Carbohydrate and Sugars per 500 kcal.
• Both Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour as well as Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour have insufficient amounts of Fructose, Glucose and Sucrose in 500 kcal.