Comparing Nutrients in 14 ounces Almond Flour VS Multicereal Kaiser Roll

Macros Ratio

	Protein	Fat	Carbs
Almond Flour	17%	73%	10%
Multicereal Kaiser Roll	13%	18%	69%

Macro Nutrients

	Almond Flour	Multicereal Kaiser Roll	Recommended Dietary Allowance
Energy	NA	37.4% 1084kcal	2900kcal per day for Men 19-50 years
Fat	205% 199g	22% 21.4g	97g per day for Men 19-50 years
Saturated Fat	NA	8.7% 2.78g	32g per day for Men 19-50 years
Omega 3	NA	223% 3.57g	1.6g per day for Men 19-50 years
Omega 6	NA	46.7% 7.94g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49.5% 64.3g	137% 179g	130g per day for Men 19-50 years
Sugars	NA	15.3% 11g	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	0.16% 0.12g	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	% 0.12g	g per day for Men 19-50 years
Sucrose	NA	% 7.94g	g per day for Men 19-50 years
Fiber	97% 36.8g	49% 18.7g	38g per day for Men 19-50 years
Protein	186% 104g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Almond Flour	Multicereal Kaiser Roll	Recommended Dietary Allowance
Vitamin A	NA	0.044% 0.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37% 0.44mg	132% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	228% 2.97mg	64% 0.83mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	99% 16mg	72% 11.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	31.8% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	58% 0.75mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	914% 274μg	19.4% 5.83μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	37.5% 150μg	61.5% 246μg	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	0.18% 0.16mg	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	30% 4.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almond Flour	Multicereal Kaiser Roll	Recommended Dietary Allowance
Calcium	92% 921mg	33.7% 337mg	1000mg per day for Men 19-50 years
Copper	430% 3.87mg	159% 1.43mg	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	160% 12.8mg	159% 12.7mg	8mg per day for Men 19-50 years
Magnesium	237% 996mg	73.7% 310mg	420mg per day for Men 19-50 years
Manganese	312% 7.2mg	224% 5.16mg	2.3mg per day for Men 19-50 years
Molybdenum	318% 143μg	30% 13.5μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	290% 2032mg	105% 738mg	700mg per day for Men 19-50 years
Potassium	78% 2647mg	30% 1020mg	3400mg per day for Men 19-50 years
Selenium	5.35% 2.94μg	173% 95μg	55μg per day for Men 19-50 years
Sodium	0.24% 3.55mg	159% 2381mg	1500mg per day for Men 19-50 years
Zinc	101% 11mg	59% 6.5mg	11mg per day for Men 19-50 years
Water	0.46% 17g	3.86% 143g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Almond Flour vs Multicereal Kaiser Roll:

• Almond Flour has 3.6 times more Vitamin B2, 1.4 times more Vitamin B3 and 47 times more Vitamin B7 than Vegan Multigrain Kaiser Roll, 60g.
• While Vegan Multigrain Kaiser Roll, 60g contains 3.6 times more Vitamin B1, 1.9 times more Vitamin B6 and 1.6 times more Vitamin B9 than Almond Flour.

Comparing minerals per 14 ounces for Almond Flour vs Multicereal Kaiser Roll:

• Almond Flour has 2.7 times more Calcium, 2.7 times more Copper, 3.2 times more Magnesium, 1.4 times more Manganese, 10.6 times more Molybdenum, 2.8 times more Phosphorus, 2.6 times more Potassium and 1.7 times more Zinc than Vegan Multigrain Kaiser Roll, 60g.
• While Vegan Multigrain Kaiser Roll, 60g contains 32.3 times more Selenium and 671.1 times more Sodium than Almond Flour.
• Both Almond Flour and Vegan Multigrain Kaiser Roll, 60g have similar amounts of Iron per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Almond Flour has 9.3 times more Fat, 2 times more Fiber and 3 times more Protein than Vegan Multigrain Kaiser Roll, 60g.
• While Vegan Multigrain Kaiser Roll, 60g contains 2.8 times more Carbohydrate than Almond Flour.
• Both Almond Flour as well as Vegan Multigrain Kaiser Roll, 60g have insufficient amounts of Glucose and Sucrose in 14 oz.