Comparing Nutrients in 100 calories Almonds VS Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch

Weight per 100 calories

• Almonds: 17.3g
• Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch: 41.8g

Almonds have 2.4 times more energy per 100g than Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch. It has very high energy density when compared to other foods. Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch having above average energy density.

Discover which food has more nutrients per 100 calories - Almonds or Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch?

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch	6%	10%	84%

Macro Nutrients

	Almonds	Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	8.9% 8.62g	1.14% 1.1g	97g per day for Men 19-50 years
Saturated Fat	2.05% 0.66g	0.28% 0.09g	32g per day for Men 19-50 years
Omega 3	0.032% 0.001g	0.52% 0.008g	1.6g per day for Men 19-50 years
Omega 6	12.5% 2.13g	1.5% 0.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.86% 3.72g	16.2% 21g	130g per day for Men 19-50 years
Sugars	1.04% 0.75g	3.96% 2.87g	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	0.026% 0.019g	1.2% 0.86g	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	% 0.029g	% 0.87g	g per day for Men 19-50 years
Sucrose	% 0.68g	% 0g	g per day for Men 19-50 years
Fiber	5.7% 2.16g	5.6% 2.13g	38g per day for Men 19-50 years
Protein	6.52% 3.65g	2.5% 1.4g	56g per day for Men 19-50 years

Vitamins

	Almonds	Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.95% 0.035mg	21.4% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.2mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.9% 0.62mg	10% 1.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.63% 0.081mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.82% 0.024mg	1.2% 0.015mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	33% 9.84μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	1.9% 7.6μg	0.84% 3.35μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	29.5% 4.43mg	0.5% 0.075mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.035% 0.042μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch	Recommended Dietary Allowance
Calcium	4.65% 46.5mg	7.53% 75.3mg	1000mg per day for Men 19-50 years
Copper	19.8% 0.18mg	4.46% 0.04mg	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	8% 0.64mg	18.7% 1.5mg	8mg per day for Men 19-50 years
Magnesium	11% 46.6mg	1.3% 5.44mg	420mg per day for Men 19-50 years
Manganese	16.4% 0.38mg	3.77% 0.087mg	2.3mg per day for Men 19-50 years
Molybdenum	17.4% 7.82μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	12% 83mg	3% 21mg	700mg per day for Men 19-50 years
Potassium	3.72% 127mg	0.94% 31.8mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	0.3% 0.17μg	55μg per day for Men 19-50 years
Sodium	0.012% 0.17mg	16.5% 248mg	1500mg per day for Men 19-50 years
Zinc	4.9% 0.54mg	2.13% 0.23mg	11mg per day for Men 19-50 years
Water	0.021% 0.76g	0.47% 17.6g	3700g per day for Men 19-50 years

Almonds VS Rolls, Gluten-free, White, Made With Rice Flour, Rice Starch, And Corn Starch Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Almonds or Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch?

Lets compare vitamin content per 100 calories of Almonds vs Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch:

• 100 calories of Almonds have 58.8 times more Vitamin E than Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch.
• While 100 kcal of Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch contain 7.3 times more Vitamin B1 and 2.6 times more Vitamin B3 than Almonds.
• Both Almonds and Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch provide similar amounts of Vitamin B2 per 100 calories.
• 100 calories of Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch have insufficient amounts of Vitamin E
• Both Almonds as well as Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch have insufficient amounts of Vitamin A, Vitamin B6, Vitamin B9, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 100 calories.

Comparing minerals per 100 calories for Almonds vs Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch:

• 100 calories of Almonds have 4.4 times more Copper, 8.6 times more Magnesium, 4.3 times more Manganese, 4 times more Phosphorus, 4 times more Potassium and 2.3 times more Zinc than Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch.
• While 100 kcal of Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch contain 1.6 times more Calcium, 2.3 times more Iron and 1436.6 times more Sodium than Almonds.
• 100 calories of Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch lack sufficient amounts of Magnesium and Potassium
• Both Almonds as well as Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch lack sufficient amounts of Selenium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Almonds have 7.8 times more Fat, 7.3 times more Saturated Fat, 8.3 times more Omega 6 and 2.6 times more Protein than Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch.
• While 100 kcal of Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch contain 5.7 times more Carbohydrate and 3.8 times more Sugars than Almonds.
• Both Almonds and Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch offer comparable quantities of Energy and Fiber per 100 calories.
• 100 calories of Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch provide inadequate amounts of Omega 6
• Both Almonds as well as Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch provide inadequate amounts of Omega 3 in 100 calories.