Comparing Nutrients in 300 calories AlmondsVS Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour

Weight per 300 calories

Almonds

51.8g

Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour

117g

Almonds have 2.3 times more energy per 100g than Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour. It has very 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 300 calories - Almonds or Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour?

Macros Ratio

Protein Fat Carbs

Almonds

14%

72%

14%

Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour

29%

62%

300 kcal ▼

Macro Nutrients

Almondsvs Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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26.7%26g

Fat

9.87%9.57g

26 gvs9.57 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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6.16%1.97g

Saturated Fat

1.97 gvsNA g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.097%0.002g

Omega 3

0.002 gvsNA g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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37.6%6.4g

Omega 6

6.4 gvsNA g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0 mgvsNA mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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8.6%11g

Carbohydrate

36%47g

11 gvs47 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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3.1%2.25g

Sugars

4.8%3.48g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

2.25 gvs3.48 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.079%0.057g

Fructose

2.5%1.8g

≤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]

0.057 gvs1.8 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.088g

Glucose

%1.46g

0.088 gvs1.46 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%2.05g

Sucrose

%0g

2.05 gvs0 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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17%6.48g

Fiber

8.9%3.4g

6.48 gvs3.4 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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19.6%11g

Protein

11.8%6.6g

11 gvs6.6 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Almondsvs Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour

0%0μg

Vitamin A

RAE, retinol activity equivalents

0 μgvsNA μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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8.85%0.11mg

Vitamin B1

24.3%0.29mg

Thiamine

0.11 mgvs0.29 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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45.4%0.59mg

Vitamin B2

Riboflavin

0.59 mgvsNA mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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11.7%1.87mg

Vitamin B3

Niacin, nicotinic acid, niacinamide

1.87 mgvsNA mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

4.9%0.24mg

Vitamin B5

Pantothenic acid

0.24 mgvsNA mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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5.46%0.071mg

Vitamin B6

12.6%0.16mg

Pyridoxine

0.071 mgvs0.16 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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98%29.5μg

Vitamin B7

Biotin

29.5 μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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5.7%22.8μg

Vitamin B9

9.05%36μg

Folates and Folic Acid

22.8 μgvs36 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

Cobalamin

0 μgvsNA μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg

Vitamin C

Ascorbic acid

0 mgvsNA mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

Calciferol, cholecalciferol, ergocalciferol

0 IUvsNA IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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88.5%13.3mg

Vitamin E

4.05%0.61mg

Tocopherols and Tocotrienols

13.3 mgvs0.61 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0%0μg

Vitamin K

Phytomenadione or phylloquinone

0 μgvsNA μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Almondsvs Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour

14%139mg

Calcium

4.8%48mg

139 mgvs48 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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59.4%0.53mg

Copper

14.4%0.13mg

0.53 mgvs0.13 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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24%1.92mg

Iron

13%1.04mg

1.92 mgvs1.04 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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33.3%140mg

Magnesium

11.7%49mg

140 mgvs49 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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49%1.13mg

Manganese

34%0.78mg

1.13 mgvs0.78 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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52%23.5μg

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

23.5 μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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35.6%249mg

Phosphorus

21.3%149mg

249 mgvs149 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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11%380mg

Potassium

5.66%193mg

380 mgvs193 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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3.86%2.12μg

Selenium

19.5%10.7μg

2.12 μgvs10.7 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.035%0.52mg

Sodium

42.3%635mg

0.52 mgvs635 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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14.7%1.6mg

Zinc

8.17%0.9mg

1.6 mgvs0.9 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.062%2.3g

Water

1.4%52g

2.3 gvs52 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Almonds vs Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour:

Almonds have 21.9 times more Vitamin E 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 2.7 times more Vitamin B1, 2.3 times more Vitamin B6 and 1.6 times more Vitamin B9 than Almonds.

Comparing minerals per 300 calories for Almonds vs Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour:

Almonds have 2.9 times more Calcium, 4.1 times more Copper, 1.9 times more Iron, 2.9 times more Magnesium, 1.4 times more Manganese, 1.7 times more Phosphorus, 2 times more Potassium and 1.8 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 5.1 times more Selenium and 1225.6 times more Sodium than Almonds.

Comparison of macro-nutrients per 300 calories:

Almonds have 2.7 times more Fat, 1.9 times more Fiber and 1.7 times more Protein 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 4.2 times more Carbohydrate and 1.5 times more Sugars than Almonds.
Both Almonds and Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour have similar amounts of Energy per 300 kcal.
Both Almonds 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 300 kcal.

Compare more foods per 300 kcal:

AlmondsVS Blanched AlmondsRolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flourVS Blanched AlmondsAlmondsVS Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flourRolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flourVS Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour

Compare Foods

Comparing Nutrients in 300 calories AlmondsVS Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour

Weight per 300 calories

Which food has more nutrients per 300 calories - Almonds or Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: