Comparing Nutrients in 14 ounces Roasted Almonds VS Multicereal Kaiser Roll

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Multicereal Kaiser Roll	13%	18%	69%

Macro Nutrients

	Roasted Almonds	Multicereal Kaiser Roll	Recommended Dietary Allowance
Energy	82% 2373kcal	37.4% 1084kcal	2900kcal per day for Men 19-50 years
Fat	215% 209g	22% 21.4g	97g per day for Men 19-50 years
Saturated Fat	50.8% 16.2g	8.7% 2.78g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	223% 3.57g	1.6g per day for Men 19-50 years
Omega 6	302% 51.4g	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	64% 83.4g	137% 179g	130g per day for Men 19-50 years
Sugars	26.6% 19.3g	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	0.055% 0.04g	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	% 0.04g	% 0.12g	g per day for Men 19-50 years
Sucrose	% 19g	% 7.94g	g per day for Men 19-50 years
Fiber	114% 43.3g	49% 18.7g	38g per day for Men 19-50 years
Protein	149% 83g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Roasted 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	25.5% 0.31mg	132% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	365% 4.75mg	64% 0.83mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	90% 14.4mg	72% 11.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.5% 1.27mg	31.8% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.5% 0.54mg	58% 0.75mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	19.4% 5.83μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	54.6% 218μg	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	632% 95mg	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

	Roasted Almonds	Multicereal Kaiser Roll	Recommended Dietary Allowance
Calcium	106% 1064mg	33.7% 337mg	1000mg per day for Men 19-50 years
Copper	485% 4.36mg	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	185% 15mg	159% 12.7mg	8mg per day for Men 19-50 years
Magnesium	264% 1107mg	73.7% 310mg	420mg per day for Men 19-50 years
Manganese	385% 8.86mg	224% 5.16mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	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	267% 1869mg	105% 738mg	700mg per day for Men 19-50 years
Potassium	83.2% 2830mg	30% 1020mg	3400mg per day for Men 19-50 years
Selenium	14.4% 7.94μg	173% 95μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	159% 2381mg	1500mg per day for Men 19-50 years
Zinc	119% 13mg	59% 6.5mg	11mg per day for Men 19-50 years
Water	0.26% 9.57g	3.86% 143g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Multicereal Kaiser Roll per 14 oz

Compare the macro and micronutrient content in 14 oz of Roasted Almonds versus 14 oz of Multicereal Kaiser Roll to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Roasted Almonds have 5.7 times more Vitamin B2, 1.3 times more Vitamin B3 and 21.2 times more Vitamin E than Multicereal Kaiser Roll.
• While 14 oz of Vegan Multigrain Kaiser Roll, 60g contain 5.2 times more Vitamin B1, 1.4 times more Vitamin B6 and more Vitamin K than Dry Roasted Almonds.
• Both Roasted Almonds and Multicereal Kaiser Roll provide similar amounts of Vitamin B5 and Vitamin B9 per 14 ounces.
• 14 ounces of Roasted Almonds have insufficient amounts of Vitamin K
• Both Dry Roasted Almonds as well as Vegan Multigrain Kaiser Roll, 60g have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

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

• 14 ounces of Roasted Almonds have 3.2 times more Calcium, 3.1 times more Copper, 3.6 times more Magnesium, 1.7 times more Manganese, 2.5 times more Phosphorus, 2.8 times more Potassium and 2 times more Zinc than Multicereal Kaiser Roll.
• While 14 oz of Vegan Multigrain Kaiser Roll, 60g contain 12 times more Selenium and 200 times more Sodium than Dry Roasted Almonds.
• Both Roasted Almonds and Multicereal Kaiser Roll contain similar levels of Iron per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Roasted Almonds have 2.2 times more Energy, 9.7 times more Fat, 5.8 times more Saturated Fat, 6.5 times more Omega 6, 1.7 times more Sugars, 2.3 times more Fiber and 2.4 times more Protein than Multicereal Kaiser Roll.
• While 14 oz of Vegan Multigrain Kaiser Roll, 60g contain 90 times more Omega 3 and 2.1 times more Carbohydrate than Dry Roasted Almonds.
• 14 ounces of Roasted Almonds provide inadequate amounts of Omega 3