Comparing Nutrients in 100 calories Blanched Almonds VS Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour

Weight per 100 calories

• Blanched Almonds: 17g
• Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour: 30.4g

Blanched Almonds have 1.8 times more energy per 100g than Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour. It has very high energy density when compared to other foods. Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour having high energy density.

Which food has more nutrients per 100 calories - Blanched Almonds or Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour?

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour	14%	32%	54%

Macro Nutrients

	Blanched Almonds	Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	9.18% 8.9g	3.63% 3.53g	97g per day for Men 19-50 years
Saturated Fat	2.1% 0.67g	1.3% 0.42g	32g per day for Men 19-50 years
Omega 3	0.042% 0.001g	33.7% 0.54g	1.6g per day for Men 19-50 years
Omega 6	12.3% 2.1g	5.63% 0.96g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	2.43% 3.16g	10.4% 13.5g	130g per day for Men 19-50 years
Sugars	1.1% 0.78g	1.76% 1.28g	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% 0g	0.3% 0.22g	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	% 0.005g	% 0.16g	g per day for Men 19-50 years
Sucrose	% 0.76g	% 0g	g per day for Men 19-50 years
Fiber	4.4% 1.68g	8.96% 3.4g	38g per day for Men 19-50 years
Protein	6.48% 3.63g	6.4% 3.6g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	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	2.7% 0.032mg	9.63% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.27% 0.12mg	8.4% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.7% 0.59mg	7.2% 1.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.06% 0.053mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.5% 0.019mg	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	2.08% 8.3μg	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	27% 4.03mg	2.8% 0.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour	Recommended Dietary Allowance
Calcium	4% 40mg	3.6% 36mg	1000mg per day for Men 19-50 years
Copper	19.3% 0.17mg	8.75% 0.079mg	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	6.95% 0.56mg	6.23% 0.5mg	8mg per day for Men 19-50 years
Magnesium	11% 45.4mg	6.95% 29mg	420mg per day for Men 19-50 years
Manganese	13.5% 0.31mg	22.3% 0.51mg	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	11.6% 81.5mg	10% 71mg	700mg per day for Men 19-50 years
Potassium	3.3% 112mg	2.44% 83mg	3400mg per day for Men 19-50 years
Selenium	0.99% 0.54μg	14% 7.6μg	55μg per day for Men 19-50 years
Sodium	0.21% 3.22mg	10.3% 154mg	1500mg per day for Men 19-50 years
Zinc	4.58% 0.5mg	3.73% 0.41mg	11mg per day for Men 19-50 years
Water	0.021% 0.76g	0.25% 9.1g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Blanched Almonds vs Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour:

• Blanched Almonds have 9.5 times more Vitamin E 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 3.6 times more Vitamin B1 and 1.9 times more Vitamin B3 than Blanched Almonds.
• Both Blanched Almonds and Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour have similar amounts of Vitamin B2 per 100 kcal.

Comparing minerals per 100 calories for Blanched Almonds vs Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour:

• Blanched Almonds have 2.2 times more Copper, 1.6 times more Magnesium, 1.3 times more Potassium and 1.2 times more Zinc 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 1.7 times more Manganese, 14 times more Selenium and 47.9 times more Sodium than Blanched Almonds.
• Both Blanched Almonds and Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour have similar amounts of Calcium, Iron and Phosphorus per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Blanched Almonds have 2.5 times more Fat, 1.6 times more Saturated Fat and 2.2 times more Omega 6 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 794.4 times more Omega 3, 4.3 times more Carbohydrate, 1.6 times more Sugars and 2 times more Fiber than Blanched Almonds.
• Both Blanched Almonds and Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour have similar amounts of Energy and Protein per 100 kcal.
• Both Blanched Almonds 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 100 kcal.