Comparing Nutrients in 500 calories Rolls, gluten-free, white, made with rice flour, rice starch, and corn starchVS Blanched Almonds

Weight per 500 calories

Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch

209g

Blanched Almonds

84.7g

Blanched Almonds have 2.5 times more energy per unit of mass than Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch, which is very high in comparison to other foods. Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch having above average energy density.

Which food has more nutrients per 500 calories - Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch or Blanched Almonds?

Macros Ratio

Protein Fat Carbs

Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch

10%

84%

Blanched Almonds

14%

75%

11%

500 kcal ▼

Macro Nutrients

Rolls, gluten-free, white, made with rice flour, rice starch, and corn starchvs Blanched Almonds

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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5.7%5.54g

Fat

46%44.5g

5.54 gvs44.5 g

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

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1.4%0.45g

Saturated Fat

10.5%3.35g

0.45 gvs3.35 g

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

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2.6%0.042g

Omega 3

0.21%0.003g

0.042 gvs0.003 g

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

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7.5%1.28g

Omega 6

61.6%10.5g

1.28 gvs10.5 g

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

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

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

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81.2%106g

Carbohydrate

12%16g

106 gvs16 g

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

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20%14.4g

Sugars

5.4%3.92g

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

14.4 gvs3.92 g

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

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5.94%4.3g

Fructose

0%0g

≤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]

4.3 gvs0 g

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

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%4.35g

Glucose

%0.025g

4.35 gvs0.025 g

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

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%0g

Sucrose

%3.78g

0 gvs3.78 g

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

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28%10.7g

Fiber

22%8.4g

10.7 gvs8.4 g

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

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12.5%7g

Protein

32.4%18g

7 gvs18 g

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

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Vitamins

Rolls, gluten-free, white, made with rice flour, rice starch, and corn starchvs Blanched Almonds

0%0μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0 μgvs0 μg

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

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107%1.3mg

Vitamin B1

13.5%0.16mg

Thiamine

1.3 mgvs0.16 mg

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

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77.2%1mg

Vitamin B2

46.3%0.6mg

Riboflavin

1 mgvs0.6 mg

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

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50.7%8.1mg

Vitamin B3

18.5%2.97mg

Niacin, nicotinic acid, niacinamide

8.1 mgvs2.97 mg

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

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Vitamin B5

5.32%0.27mg

Pantothenic acid

NA mgvs0.27 mg

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

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5.95%0.077mg

Vitamin B6

7.5%0.097mg

Pyridoxine

0.077 mgvs0.097 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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4.2%16.7μg

Vitamin B9

10.4%41.5μg

Folates and Folic Acid

16.7 μgvs41.5 μg

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

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

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

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0%0mg

Vitamin C

0%0mg

Ascorbic acid

0 mgvs0 mg

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

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

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

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2.5%0.38mg

Vitamin E

134%20mg

Tocopherols and Tocotrienols

0.38 mgvs20 mg

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

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0.17%0.21μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

0.21 μgvs0 μg

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

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Minerals

Rolls, gluten-free, white, made with rice flour, rice starch, and corn starchvs Blanched Almonds

37.7%377mg

Calcium

20%200mg

377 mgvs200 mg

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

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22.3%0.2mg

Copper

97%0.87mg

0.2 mgvs0.87 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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93%7.47mg

Iron

34.7%2.78mg

7.47 mgvs2.78 mg

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

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6.48%27mg

Magnesium

54%227mg

27 mgvs227 mg

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

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19%0.43mg

Manganese

67.6%1.56mg

0.43 mgvs1.56 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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15%105mg

Phosphorus

58.2%408mg

105 mgvs408 mg

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

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4.68%159mg

Potassium

16.4%558mg

159 mgvs558 mg

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

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1.52%0.84μg

Selenium

4.93%2.7μg

0.84 μgvs2.7 μg

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

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82.7%1241mg

Sodium

1.07%16mg

1241 mgvs16 mg

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

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10.7%1.17mg

Zinc

23%2.5mg

1.17 mgvs2.5 mg

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

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2.37%88g

Water

0.1%3.82g

88 gvs3.82 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 Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch vs Blanched Almonds:

Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch have 7.9 times more Vitamin B1, 1.7 times more Vitamin B2 and 2.7 times more Vitamin B3 than Blanched Almonds.
While Blanched Almonds contain 1.3 times more Vitamin B6, 2.5 times more Vitamin B9 and 53.4 times more Vitamin E than Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch.
Both Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch vs Blanched Almonds:

Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch have 1.9 times more Calcium, 2.7 times more Iron and 77 times more Sodium than Blanched Almonds.
While Blanched Almonds contain 4.3 times more Copper, 8.4 times more Magnesium, 3.6 times more Manganese, 3.9 times more Phosphorus, 3.5 times more Potassium and 2.1 times more Zinc than Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch.
Both Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch as well as Blanched Almonds have insufficient amounts of Selenium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch have 6.7 times more Carbohydrate, 3.7 times more Sugars, more Fructose and 1.3 times more Fiber than Blanched Almonds.
While Blanched Almonds contain 8 times more Fat, 7.4 times more Saturated Fat, 8.2 times more Omega 6 and 2.6 times more Protein than Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch.
Both Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch and Blanched Almonds have similar amounts of Energy per 500 kcal.
Both Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch as well as Blanched Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Rolls, gluten-free, white, made with rice flour, rice starch, and corn starchVS Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flourBlanched AlmondsVS Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flourRolls, gluten-free, white, made with rice flour, rice starch, and corn starchVS Roasted AlmondsBlanched AlmondsVS Roasted Almonds

Compare Foods

Comparing Nutrients in 500 calories Rolls, gluten-free, white, made with rice flour, rice starch, and corn starchVS Blanched Almonds

Weight per 500 calories

Which food has more nutrients per 500 calories - Rolls, gluten-free, white, made with rice flour, rice starch, and corn starch or Blanched Almonds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: