Comparing Nutrients in 500 calories Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flourVS Waffles, gluten-free, frozen, ready-to-heat

Weight per 500 calories

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

152g

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

190g

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 500 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%

500 kcal ▼

Macro Nutrients

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

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

17.3%17g

17.6 gvs17 g

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

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6.56%2.1g

Saturated Fat

4.64%1.5g

2.1 gvs1.5 g

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

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168%2.7g

Omega 3

91%1.46g

2.7 gvs1.46 g

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

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28%4.8g

Omega 6

18%3.03g

4.8 gvs3.03 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

63%82g

67.3 gvs82 g

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

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8.8%6.4g

Sugars

4.54%3.3g

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

6.4 gvs3.3 g

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

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1.5%1.1g

Fructose

1.3%0.95g

≤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 gvs0.95 g

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

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%0.79g

Glucose

%0.82g

0.79 gvs0.82 g

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

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%0g

Sucrose

%1.5g

0 gvs1.5 g

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

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44.8%17g

Fiber

7%2.66g

17 gvs2.66 g

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

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32%18g

Protein

9.23%5.17g

18 gvs5.17 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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48%0.58mg

Vitamin B1

12.7%0.15mg

Thiamine

0.58 mgvs0.15 mg

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

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42%0.55mg

Vitamin B2

5.85%0.076mg

Riboflavin

0.55 mgvs0.076 mg

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

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36%5.76mg

Vitamin B3

21.4%3.43mg

Niacin, nicotinic acid, niacinamide

5.76 mgvs3.43 mg

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

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Vitamin B5

18.3%0.91mg

Pantothenic acid

NA mgvs0.91 mg

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

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Vitamin B6

9.8%0.13mg

Pyridoxine

NA mgvs0.13 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

3.8%15.2μg

Folates and Folic Acid

NA μgvs15.2 μg

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

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Vitamin B12

212%5.1μg

Cobalamin

NA μgvs5.1 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

12%1.83mg

Tocopherols and Tocotrienols

2.1 mgvs1.83 mg

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

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Vitamin K

17.6%21μg

Phytomenadione or phylloquinone

NA μgvs21 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

18%179mg

Calcium

7.6%76mg

179 mgvs76 mg

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

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43.7%0.39mg

Copper

19%0.17mg

0.39 mgvs0.17 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

15%1.2mg

2.5 mgvs1.2 mg

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

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34.7%146mg

Magnesium

14%59mg

146 mgvs59 mg

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

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112%2.57mg

Manganese

64.6%1.5mg

2.57 mgvs1.5 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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50.6%354mg

Phosphorus

98%683mg

354 mgvs683 mg

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

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12.2%415mg

Potassium

6.93%236mg

415 mgvs236 mg

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

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69%38μg

Selenium

1.4%0.76μg

38 μgvs0.76 μg

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

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51.4%771mg

Sodium

64%960mg

771 mgvs960 mg

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

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18.7%2.05mg

Zinc

8.64%0.95mg

2.05 mgvs0.95 mg

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

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1.23%45.4g

Water

2.23%82.5g

45.4 gvs82.5 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 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 500 kcal.

Comparing minerals per 500 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 500 kcal.

Comparison of macro-nutrients per 500 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 500 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 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 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 500 calories Rolls, gluten-free, whole grain, made with tapioca starch and brown rice flourVS Waffles, gluten-free, frozen, ready-to-heat

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: