Comparing Nutrients in 500 calories Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flourVS Almonds

Weight per 500 calories

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

152g

Almonds

86.4g

Almonds have 1.8 times more energy per unit of mass than Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour, which is very high in comparison 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 500 calories - Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour or Almonds?

Macros Ratio

Protein Fat Carbs

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

14%

32%

54%

Almonds

14%

72%

14%

500 kcal ▼

Macro Nutrients

Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flourvs 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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18%17.6g

Fat

44.5%43g

17.6 gvs43 g

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

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6.56%2.1g

Saturated Fat

10.3%3.3g

2.1 gvs3.3 g

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

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168%2.7g

Omega 3

0.16%0.003g

2.7 gvs0.003 g

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

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28%4.8g

Omega 6

62.6%10.6g

4.8 gvs10.6 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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51.8%67.3g

Carbohydrate

14.3%18.6g

67.3 gvs18.6 g

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

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8.8%6.4g

Sugars

5.2%3.76g

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

6.4 gvs3.76 g

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

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1.5%1.1g

Fructose

0.13%0.095g

≤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]

1.1 gvs0.095 g

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

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%0.79g

Glucose

%0.15g

0.79 gvs0.15 g

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

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%0g

Sucrose

%3.4g

0 gvs3.4 g

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

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44.8%17g

Fiber

28.4%10.8g

17 gvs10.8 g

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

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32%18g

Protein

32.6%18.3g

18 gvs18.3 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 Almonds

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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48%0.58mg

Vitamin B1

14.8%0.18mg

Thiamine

0.58 mgvs0.18 mg

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

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42%0.55mg

Vitamin B2

75.6%0.98mg

Riboflavin

0.55 mgvs0.98 mg

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

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36%5.76mg

Vitamin B3

19.5%3.12mg

Niacin, nicotinic acid, niacinamide

5.76 mgvs3.12 mg

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

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Vitamin B5

8.13%0.41mg

Pantothenic acid

NA mgvs0.41 mg

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

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Vitamin B6

9.1%0.12mg

Pyridoxine

NA mgvs0.12 mg

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

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Vitamin B7

164%49.2μg

Biotin

NA μgvs49.2 μg

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

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Vitamin B9

9.5%38μg

Folates and Folic Acid

NA μgvs38 μg

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

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Vitamin B12

0%0μg

Cobalamin

NA μgvs0 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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14%2.1mg

Vitamin E

148%22mg

Tocopherols and Tocotrienols

2.1 mgvs22 mg

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

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Vitamin K

0%0μg

Phytomenadione or phylloquinone

NA μgvs0 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 Almonds

18%179mg

Calcium

23.2%232mg

179 mgvs232 mg

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

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43.7%0.39mg

Copper

99%0.89mg

0.39 mgvs0.89 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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31%2.5mg

Iron

40%3.2mg

2.5 mgvs3.2 mg

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

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34.7%146mg

Magnesium

55.5%233mg

146 mgvs233 mg

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

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112%2.57mg

Manganese

82%1.9mg

2.57 mgvs1.9 mg

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

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Molybdenum

87%39μg

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

NA μgvs39 μg

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

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50.6%354mg

Phosphorus

59.3%415mg

354 mgvs415 mg

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

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12.2%415mg

Potassium

18.6%633mg

415 mgvs633 mg

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

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69%38μg

Selenium

6.44%3.54μg

38 μgvs3.54 μg

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

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51.4%771mg

Sodium

0.058%0.86mg

771 mgvs0.86 mg

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

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18.7%2.05mg

Zinc

24.5%2.7mg

2.05 mgvs2.7 mg

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

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1.23%45.4g

Water

0.1%3.8g

45.4 gvs3.8 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 Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour vs Almonds:

Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour have 3.3 times more Vitamin B1 and 1.8 times more Vitamin B3 than Almonds.
While Almonds contain 1.8 times more Vitamin B2 and 10.5 times more Vitamin E than Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour.

Comparing minerals per 500 calories for Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour vs Almonds:

Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour have 1.4 times more Manganese, 10.7 times more Selenium and 892.3 times more Sodium than Almonds.
While Almonds contain 1.3 times more Calcium, 2.3 times more Copper, 1.3 times more Iron, 1.6 times more Magnesium, 1.5 times more Potassium and 1.3 times more Zinc 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 Almonds have similar amounts of Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour have 1039.5 times more Omega 3, 3.6 times more Carbohydrate, 1.7 times more Sugars and 1.6 times more Fiber than Almonds.
While Almonds contain 2.4 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.
Both Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour and Almonds have similar amounts of Energy and Protein per 500 kcal.
Both Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour as well as Almonds have insufficient amounts of Fructose, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 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 flourAlmondsVS 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 Blanched AlmondsAlmondsVS Blanched Almonds

Compare Foods

Comparing Nutrients in 500 calories Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flourVS Almonds

Weight per 500 calories

Which food has more nutrients per 500 calories - Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flour or Almonds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: