Comparing Nutrients in 100 calories Rolls, hard (includes kaiser) VS Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry)

Weight per 100 calories

• Rolls, hard (includes kaiser): 34g
• Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry): 26g

Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) have 1.3 times more energy per unit of mass than Rolls, hard (includes kaiser), which is high in comparison to other foods. Rolls, hard (includes kaiser) having high energy density.

Discover which food has more nutrients per 100 calories - Rolls, hard (includes kaiser) or Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry)?

Macros Ratio

	Protein	Fat	Carbs
Rolls, hard (includes kaiser)	14%	13%	73%
Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry)	4%	23%	73%

Macro Nutrients

	Rolls, hard (includes kaiser)	Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry)	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.47g	2.64% 2.56g	97g per day for Men 19-50 years
Saturated Fat	0.65% 0.21g	2.9% 0.93g	32g per day for Men 19-50 years
Omega 3	2.07% 0.033g	5.3% 0.085g	1.6g per day for Men 19-50 years
Omega 6	3.25% 0.55g	4.4% 0.75g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	14% 18g	130g per day for Men 19-50 years
Sugars	0.83% 0.6g	9.3% 6.73g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	1.56% 1.13g	72.5g per day for Men 19-50 years	≤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]
Glucose	NA	% 3.9g	g per day for Men 19-50 years
Sucrose	NA	% 0.46g	g per day for Men 19-50 years
Fiber	2.07% 0.78g	0.68% 0.26g	38g per day for Men 19-50 years
Protein	6.03% 3.38g	1.93% 1.1g	56g per day for Men 19-50 years

Vitamins

	Rolls, hard (includes kaiser)	Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry)	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.8% 52μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.6% 0.16mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.82% 0.11mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.04% 1.45mg	11% 1.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.8% 0.14mg	1.4% 0.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.92% 0.012mg	10.3% 0.13mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	8.1% 32.4μg	7.15% 28.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.96% 0.14mg	1.55% 0.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	3.3% 3.97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, hard (includes kaiser)	Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry)	Recommended Dietary Allowance
Calcium	3.24% 32.4mg	0.41% 4.12mg	1000mg per day for Men 19-50 years
Copper	6.2% 0.056mg	1.98% 0.018mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	14% 1.1mg	17.8% 1.42mg	8mg per day for Men 19-50 years
Magnesium	2.2% 9.2mg	0.74% 3.1mg	420mg per day for Men 19-50 years
Manganese	6.83% 0.16mg	3.63% 0.084mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	4.88% 34mg	3.2% 22.4mg	700mg per day for Men 19-50 years
Potassium	1.1% 37mg	0.77% 26.3mg	3400mg per day for Men 19-50 years
Selenium	24.3% 13.3μg	1.45% 0.8μg	55μg per day for Men 19-50 years
Sodium	12.4% 186mg	5.74% 86mg	1500mg per day for Men 19-50 years
Zinc	2.9% 0.32mg	0.89% 0.098mg	11mg per day for Men 19-50 years
Water	0.29% 10.6g	0.1% 3.7g	3700g per day for Men 19-50 years

Rolls, Hard (includes Kaiser) VS Toaster Pastries, Fruit (includes Apple, Blueberry, Cherry, Strawberry) Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Rolls, hard (includes kaiser) or Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry)?

Lets compare vitamin content per 100 calories of Rolls, hard (includes kaiser) vs Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry):

• 100 calories of Rolls, hard (includes kaiser) have 2 times more Vitamin B5 than Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry).
• While 100 kcal of Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) contain more Vitamin A, 1.3 times more Vitamin B2, 11.2 times more Vitamin B6 and 19.4 times more Vitamin K than Rolls, hard (includes kaiser).
• Both Rolls, hard (includes kaiser) and Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) provide similar amounts of Vitamin B1, Vitamin B3 and Vitamin B9 per 100 calories.
• 100 calories of Rolls, hard (includes kaiser) have insufficient amounts of Vitamin A, Vitamin B6 and Vitamin K
• 100 calories of Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) have insufficient amounts of Vitamin B5
• Both Rolls, hard (includes kaiser) as well as Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D and Vitamin E in 100 calories.

Comparing minerals per 100 calories for Rolls, hard (includes kaiser) vs Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry):

• 100 calories of Rolls, hard (includes kaiser) have 7.9 times more Calcium, 3.1 times more Copper, 3 times more Magnesium, 1.9 times more Manganese, 1.5 times more Phosphorus, 16.7 times more Selenium, 2.2 times more Sodium and 3.3 times more Zinc than Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry).
• While 100 kcal of Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) contain 1.3 times more Iron than Rolls, hard (includes kaiser).
• 100 calories of Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) lack sufficient amounts of Calcium, Copper, Magnesium, Selenium and Zinc
• Both Rolls, hard (includes kaiser) as well as Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) lack sufficient amounts of Potassium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Rolls, hard (includes kaiser) have 3 times more Fiber and 3.1 times more Protein than Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry).
• While 100 kcal of Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) contain 1.7 times more Fat, 4.5 times more Saturated Fat, 2.6 times more Omega 3, 1.4 times more Omega 6 and 11.1 times more Sugars than Rolls, hard (includes kaiser).
• Both Rolls, hard (includes kaiser) and Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) offer comparable quantities of Energy and Carbohydrate per 100 calories.
• 100 calories of Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) provide inadequate amounts of Fiber and Protein