Comparing Nutrients in 300 calories Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flourVS Waffles, gluten-free, frozen, ready-to-heat

Weight per 300 calories

Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour

91g

Waffles, gluten-free, frozen, ready-to-heat

114g

Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour have 1.3 times more energy per 100g than Waffles, gluten-free, frozen, ready-to-heat. It has high energy density when compared to other foods. Waffles, gluten-free, frozen, ready-to-heat having high energy density.

Which food has more nutrients per 300 calories - Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour or Waffles, gluten-free, frozen, ready-to-heat?

Macros Ratio

Protein Fat Carbs

Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour

14%

32%

54%

Waffles, gluten-free, frozen, ready-to-heat

30%

66%

300 kcal ▼

Macro Nutrients

Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flourvs Waffles, gluten-free, frozen, ready-to-heat

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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11%10.6g

Fat

10.4%10g

10.6 gvs10 g

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

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3.94%1.26g

Saturated Fat

2.8%0.89g

1.26 gvs0.89 g

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

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101%1.6g

Omega 3

55%0.88g

1.6 gvs0.88 g

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

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17%2.87g

Omega 6

10.7%1.8g

2.87 gvs1.8 g

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

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Cholesterol

0%0mg

NA mgvs0 mg

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

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31%40.4g

Carbohydrate

37.8%49g

40.4 gvs49 g

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

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5.3%3.83g

Sugars

2.72%1.97g

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

3.83 gvs1.97 g

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

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0.91%0.66g

Fructose

0.79%0.57g

≤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]

0.66 gvs0.57 g

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

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%0.47g

Glucose

%0.49g

0.47 gvs0.49 g

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

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%0g

Sucrose

%0.9g

0 gvs0.9 g

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

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27%10.2g

Fiber

4.2%1.6g

10.2 gvs1.6 g

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

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19.2%10.8g

Protein

5.54%3.1g

10.8 gvs3.1 g

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

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Vitamins

Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flourvs Waffles, gluten-free, frozen, ready-to-heat

Vitamin A

0%0μg

RAE, retinol activity equivalents

NA μgvs0 μg

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

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29%0.35mg

Vitamin B1

7.6%0.091mg

Thiamine

0.35 mgvs0.091 mg

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

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25.3%0.33mg

Vitamin B2

3.5%0.046mg

Riboflavin

0.33 mgvs0.046 mg

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

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21.6%3.46mg

Vitamin B3

13%2.06mg

Niacin, nicotinic acid, niacinamide

3.46 mgvs2.06 mg

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

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Vitamin B5

11%0.55mg

Pantothenic acid

NA mgvs0.55 mg

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

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Vitamin B6

5.88%0.076mg

Pyridoxine

NA mgvs0.076 mg

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

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Vitamin B7

Biotin

NA μgvsNA μg

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

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Vitamin B9

2.3%9.13μg

Folates and Folic Acid

NA μgvs9.13 μg

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

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Vitamin B12

127%3.06μg

Cobalamin

NA μgvs3.06 μg

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

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Vitamin C

0%0mg

Ascorbic acid

NA mgvs0 mg

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

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Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

NA IUvs0 IU

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

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8.45%1.27mg

Vitamin E

7.3%1.1mg

Tocopherols and Tocotrienols

1.27 mgvs1.1 mg

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

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Vitamin K

10.6%12.7μg

Phytomenadione or phylloquinone

NA μgvs12.7 μg

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

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Minerals

Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flourvs Waffles, gluten-free, frozen, ready-to-heat

10.8%108mg

Calcium

4.56%45.6mg

108 mgvs45.6 mg

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

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26.2%0.24mg

Copper

11.3%0.1mg

0.24 mgvs0.1 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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18.7%1.5mg

Iron

9%0.72mg

1.5 mgvs0.72 mg

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

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21%87.5mg

Magnesium

8.4%35.4mg

87.5 mgvs35.4 mg

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

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67%1.54mg

Manganese

38.7%0.89mg

1.54 mgvs0.89 mg

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

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Molybdenum

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

NA μgvsNA μg

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

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30.4%212mg

Phosphorus

58.5%410mg

212 mgvs410 mg

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

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7.32%249mg

Potassium

4.16%141mg

249 mgvs141 mg

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

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41.4%22.8μg

Selenium

0.83%0.46μg

22.8 μgvs0.46 μg

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

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31%462mg

Sodium

38.4%576mg

462 mgvs576 mg

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

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11%1.23mg

Zinc

5.2%0.57mg

1.23 mgvs0.57 mg

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

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0.74%27.3g

Water

1.34%49.5g

27.3 gvs49.5 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 Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour vs Waffles, gluten-free, frozen, ready-to-heat:

Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour have 3.8 times more Vitamin B1, 7.2 times more Vitamin B2 and 1.7 times more Vitamin B3 than Waffles, gluten-free, frozen, ready-to-heat.
Both Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour and Waffles, gluten-free, frozen, ready-to-heat have similar amounts of Vitamin E per 300 kcal.

Comparing minerals per 300 calories for Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour vs Waffles, gluten-free, frozen, ready-to-heat:

Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour have 2.4 times more Calcium, 2.3 times more Copper, 2.1 times more Iron, 2.5 times more Magnesium, 1.7 times more Manganese, 1.8 times more Potassium, 50 times more Selenium and 2.2 times more Zinc than Waffles, gluten-free, frozen, ready-to-heat.
While Waffles, gluten-free, frozen, ready-to-heat contain 1.9 times more Phosphorus than Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour.
Both Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour and Waffles, gluten-free, frozen, ready-to-heat have similar amounts of Sodium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour have 1.4 times more Saturated Fat, 1.8 times more Omega 3, 1.6 times more Omega 6, 1.9 times more Sugars, 6.4 times more Fiber and 3.5 times more Protein than Waffles, gluten-free, frozen, ready-to-heat.
Both Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour and Waffles, gluten-free, frozen, ready-to-heat have similar amounts of Energy, Fat and Carbohydrate per 300 kcal.
Both Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour as well as Waffles, gluten-free, frozen, ready-to-heat have insufficient amounts of Fructose, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flourVS Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flourWaffles, gluten-free, frozen, ready-to-heatVS Crackers, gluten-free, multigrain and vegetable, made with corn starch and white rice flourRolls, gluten-free, whole grain, made with tapioca starch and brown rice flourVS Cookies, chocolate cream covered biscuit sticksWaffles, gluten-free, frozen, ready-to-heatVS Cookies, chocolate cream covered biscuit sticks

Compare Foods

Comparing Nutrients in 300 calories Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flourVS Waffles, gluten-free, frozen, ready-to-heat

Weight per 300 calories

Which food has more nutrients per 300 calories - Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour or Waffles, gluten-free, frozen, ready-to-heat?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: