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

Weight per 500 calories

Almonds

86.4g

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

195g

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 500 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%

500 kcal ▼

Macro Nutrients

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

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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44.5%43g

Fat

16.4%16g

43 gvs16 g

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

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10.3%3.3g

Saturated Fat

3.3 gvsNA g

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

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0.16%0.003g

Omega 3

0.003 gvsNA g

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

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62.6%10.6g

Omega 6

10.6 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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14.3%18.6g

Carbohydrate

60.2%78.3g

18.6 gvs78.3 g

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

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5.2%3.76g

Sugars

8%5.8g

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

3.76 gvs5.8 g

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

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0.13%0.095g

Fructose

4.16%3g

≤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]

0.095 gvs3 g

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

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%0.15g

Glucose

%2.43g

0.15 gvs2.43 g

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

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%3.4g

Sucrose

%0g

3.4 gvs0 g

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

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28.4%10.8g

Fiber

15%5.64g

10.8 gvs5.64 g

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

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32.6%18.3g

Protein

19.6%11g

18.3 gvs11 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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14.8%0.18mg

Vitamin B1

40.5%0.49mg

Thiamine

0.18 mgvs0.49 mg

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

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75.6%0.98mg

Vitamin B2

Riboflavin

0.98 mgvsNA mg

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

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19.5%3.12mg

Vitamin B3

Niacin, nicotinic acid, niacinamide

3.12 mgvsNA mg

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

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8.13%0.41mg

Vitamin B5

Pantothenic acid

0.41 mgvsNA mg

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

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9.1%0.12mg

Vitamin B6

21%0.27mg

Pyridoxine

0.12 mgvs0.27 mg

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

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164%49.2μg

Vitamin B7

Biotin

49.2 μgvsNA μg

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

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9.5%38μg

Vitamin B9

15%60.3μg

Folates and Folic Acid

38 μgvs60.3 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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148%22mg

Vitamin E

6.74%1mg

Tocopherols and Tocotrienols

22 mgvs1 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

23.2%232mg

Calcium

7.98%79.8mg

232 mgvs79.8 mg

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

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99%0.89mg

Copper

24%0.22mg

0.89 mgvs0.22 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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40%3.2mg

Iron

21.6%1.73mg

3.2 mgvs1.73 mg

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

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55.5%233mg

Magnesium

19.5%81.7mg

233 mgvs81.7 mg

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

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82%1.9mg

Manganese

56.8%1.3mg

1.9 mgvs1.3 mg

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

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87%39μg

Molybdenum

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

39 μgvsNA μg

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

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59.3%415mg

Phosphorus

35.6%249mg

415 mgvs249 mg

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

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18.6%633mg

Potassium

9.44%321mg

633 mgvs321 mg

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

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6.44%3.54μg

Selenium

32.5%18μg

3.54 μgvs18 μg

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

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0.058%0.86mg

Sodium

70.6%1058mg

0.86 mgvs1058 mg

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

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24.5%2.7mg

Zinc

13.6%1.5mg

2.7 mgvs1.5 mg

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

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0.1%3.8g

Water

2.35%86.8g

3.8 gvs86.8 g

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

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Lets compare vitamin content per 500 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 500 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 500 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 500 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 500 kcal.

Compare more foods per 500 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 500 calories AlmondsVS Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour

Weight per 500 calories

Which food has more nutrients per 500 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 500 kcal: