Comparing Nutrients in 100 calories VeggieGurt Soy Yogurt VS Multicereal Kaiser Roll

Weight per 100 calories

• VeggieGurt Soy Yogurt: 200g
• Multicereal Kaiser Roll: 36.6g

Vegan Multigrain Kaiser Roll, 60g has 5.5 times more energy per unit of mass than K-take it veggie Vegan Organic Soy Yogurt Nature, which is high in comparison to other foods. VeggieGurt Soy Yogurt having low energy density.

Discover which food has more nutrients per 100 calories - VeggieGurt Soy Yogurt or Multicereal Kaiser Roll?

Macros Ratio

	Protein	Fat	Carbs
VeggieGurt Soy Yogurt	39%	48%	13%
Multicereal Kaiser Roll	13%	18%	69%

Macro Nutrients

	VeggieGurt Soy Yogurt	Multicereal Kaiser Roll	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	5.36% 5.2g	2.04% 1.98g	97g per day for Men 19-50 years
Saturated Fat	2.5% 0.8g	0.8% 0.26g	32g per day for Men 19-50 years
Omega 3	NA	20.6% 0.33g	1.6g per day for Men 19-50 years
Omega 6	NA	4.3% 0.73g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.46% 3.2g	12.7% 16.5g	130g per day for Men 19-50 years
Sugars	1.38% 1g	1.4% 1.03g	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	0.015% 0.011g	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	% 0.011g	g per day for Men 19-50 years
Sucrose	NA	% 0.73g	g per day for Men 19-50 years
Fiber	4.74% 1.8g	4.53% 1.72g	38g per day for Men 19-50 years
Protein	16.8% 9.4g	5.63% 3.15g	56g per day for Men 19-50 years

Vitamins

	VeggieGurt Soy Yogurt	Multicereal Kaiser Roll	Recommended Dietary Allowance
Vitamin A	NA	0.004% 0.037μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	12.2% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	5.9% 0.077mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	6.64% 1.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	2.93% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	5.35% 0.07mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	1.8% 0.54μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	NA	5.68% 22.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	0.016% 0.015mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	2.76% 0.41mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.85% 1.03μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	VeggieGurt Soy Yogurt	Multicereal Kaiser Roll	Recommended Dietary Allowance
Calcium	NA	3.1% 31mg	1000mg per day for Men 19-50 years
Copper	NA	14.7% 0.13mg	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	NA	14.7% 1.17mg	8mg per day for Men 19-50 years
Magnesium	NA	6.8% 28.6mg	420mg per day for Men 19-50 years
Manganese	NA	20.7% 0.48mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	2.77% 1.25μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	NA	9.73% 68mg	700mg per day for Men 19-50 years
Potassium	NA	2.77% 94mg	3400mg per day for Men 19-50 years
Selenium	NA	16% 8.8μg	55μg per day for Men 19-50 years
Sodium	4.27% 64mg	14.7% 220mg	1500mg per day for Men 19-50 years
Zinc	NA	5.46% 0.6mg	11mg per day for Men 19-50 years
Water	NA	0.36% 13g	3700g per day for Men 19-50 years

VeggieGurt Soy Yogurt VS Multicereal Kaiser Roll Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - VeggieGurt Soy Yogurt or Multicereal Kaiser Roll?

Lets compare vitamin content per 100 calories of VeggieGurt Soy Yogurt vs Multicereal Kaiser Roll:

• Both K-take it veggie Vegan Organic Soy Yogurt Nature and Vegan Multigrain Kaiser Roll, 60g have similar amounts of vitamins per 100 kcal

Comparing minerals per 100 calories for VeggieGurt Soy Yogurt vs Multicereal Kaiser Roll:

• 100 kcal of Vegan Multigrain Kaiser Roll, 60g contain 3.4 times more Sodium than K-take it veggie Vegan Organic Soy Yogurt Nature.

Comparison of macro-nutrients per 100 calories:

• 100 calories of VeggieGurt Soy Yogurt have 2.6 times more Fat, 3.1 times more Saturated Fat and 3 times more Protein than Multicereal Kaiser Roll.
• While 100 kcal of Vegan Multigrain Kaiser Roll, 60g contain 5.2 times more Carbohydrate than K-take it veggie Vegan Organic Soy Yogurt Nature.
• Both VeggieGurt Soy Yogurt and Multicereal Kaiser Roll offer comparable quantities of Energy and Fiber per 100 calories.