Comparing Nutrients in 14 ounces Almonds VS Multicereal Kaiser Roll

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Multicereal Kaiser Roll	13%	18%	69%

Macro Nutrients

	Almonds	Multicereal Kaiser Roll	Recommended Dietary Allowance
Energy	79.2% 2298kcal	37.4% 1084kcal	2900kcal per day for Men 19-50 years
Fat	204% 198g	22% 21.4g	97g per day for Men 19-50 years
Saturated Fat	47% 15g	8.7% 2.78g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	223% 3.57g	1.6g per day for Men 19-50 years
Omega 6	288% 49g	46.7% 7.94g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65.8% 85.5g	137% 179g	130g per day for Men 19-50 years
Sugars	24% 17.3g	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	0.6% 0.44g	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	% 0.67g	% 0.12g	g per day for Men 19-50 years
Sucrose	% 15.7g	% 7.94g	g per day for Men 19-50 years
Fiber	131% 49.6g	49% 18.7g	38g per day for Men 19-50 years
Protein	150% 84g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Almonds	Multicereal Kaiser Roll	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.044% 0.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68% 0.81mg	132% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	347% 4.5mg	64% 0.83mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89.7% 14.4mg	72% 11.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.4% 1.87mg	31.8% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	58% 0.75mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	754% 226μg	19.4% 5.83μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	43.7% 175μg	61.5% 246μg	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	0.18% 0.16mg	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	678% 102mg	30% 4.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Multicereal Kaiser Roll	Recommended Dietary Allowance
Calcium	107% 1068mg	33.7% 337mg	1000mg per day for Men 19-50 years
Copper	455% 4.1mg	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	184% 14.7mg	159% 12.7mg	8mg per day for Men 19-50 years
Magnesium	255% 1072mg	73.7% 310mg	420mg per day for Men 19-50 years
Manganese	376% 8.65mg	224% 5.16mg	2.3mg per day for Men 19-50 years
Molybdenum	400% 180μg	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	273% 1909mg	105% 738mg	700mg per day for Men 19-50 years
Potassium	85.6% 2909mg	30% 1020mg	3400mg per day for Men 19-50 years
Selenium	29.6% 16.3μg	173% 95μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	159% 2381mg	1500mg per day for Men 19-50 years
Zinc	113% 12.4mg	59% 6.5mg	11mg per day for Men 19-50 years
Water	0.47% 17.5g	3.86% 143g	3700g per day for Men 19-50 years

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

• Almonds have 5.4 times more Vitamin B2, 1.2 times more Vitamin B3, 38.8 times more Vitamin B7 and 22.7 times more Vitamin E than Vegan Multigrain Kaiser Roll, 60g.
• While Vegan Multigrain Kaiser Roll, 60g contains 2 times more Vitamin B1, 1.4 times more Vitamin B6, 1.4 times more Vitamin B9 and more Vitamin K than Almonds.
• Both Almonds and Vegan Multigrain Kaiser Roll, 60g have similar amounts of Vitamin B5 per 14 oz.
• Both Almonds as well as Vegan Multigrain Kaiser Roll, 60g have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Almonds vs Multicereal Kaiser Roll:

• Almonds have 3.2 times more Calcium, 2.9 times more Copper, 3.5 times more Magnesium, 1.7 times more Manganese, 13.3 times more Molybdenum, 2.6 times more Phosphorus, 2.9 times more Potassium and 1.9 times more Zinc than Vegan Multigrain Kaiser Roll, 60g.
• While Vegan Multigrain Kaiser Roll, 60g contains 5.9 times more Selenium and 600 times more Sodium than Almonds.
• Both Almonds and Vegan Multigrain Kaiser Roll, 60g have similar amounts of Iron per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Almonds have 2.1 times more Energy, 9.2 times more Fat, 5.4 times more Saturated Fat, 6.2 times more Omega 6, 1.6 times more Sugars, 2.7 times more Fiber and 2.5 times more Protein than Vegan Multigrain Kaiser Roll, 60g.
• While Vegan Multigrain Kaiser Roll, 60g contains 300 times more Omega 3 and 2.1 times more Carbohydrate than Almonds.
• Both Almonds as well as Vegan Multigrain Kaiser Roll, 60g have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.