Comparing Nutrients in 14 ounces Popovers, dry mix, enriched VS Rolls, dinner, rye

Macros Ratio

	Protein	Fat	Carbs
Popovers, dry mix, enriched	11%	11%	78%
Rolls, dinner, rye	14%	11%	75%

Macro Nutrients

	Popovers, dry mix, enriched	Rolls, dinner, rye	Recommended Dietary Allowance
Energy	50.8% 1472kcal	39% 1135kcal	2900kcal per day for Men 19-50 years
Fat	17.6% 17g	14% 13.5g	97g per day for Men 19-50 years
Saturated Fat	12% 3.9g	7.5% 2.4g	32g per day for Men 19-50 years
Omega 3	9.67% 0.15g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	18.3% 3.1g	15.3% 2.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	217% 282g	162% 211g	130g per day for Men 19-50 years
Sugars	NA	6.4% 4.64g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	51% 19.4g	38g per day for Men 19-50 years
Protein	73.7% 41.3g	73% 41g	56g per day for Men 19-50 years

Vitamins

	Popovers, dry mix, enriched	Rolls, dinner, rye	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	142% 1.7mg	126% 1.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45% 0.58mg	82.4% 1.07mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	83.8% 13.4mg	97% 15.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38% 1.9mg	30.4% 1.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	19% 0.25mg	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	144% 575μg	98% 393μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	13.2% 0.32μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.44% 0.4mg	0% 0mg	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	9% 1.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	10.3% 12.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Popovers, dry mix, enriched	Rolls, dinner, rye	Recommended Dietary Allowance
Calcium	12.7% 127mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	75.4% 0.68mg	88.6% 0.8mg	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	147% 11.8mg	134% 10.7mg	8mg per day for Men 19-50 years
Magnesium	23.6% 99mg	51% 214mg	420mg per day for Men 19-50 years
Manganese	128% 2.94mg	121% 2.8mg	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	56.7% 397mg	90% 631mg	700mg per day for Men 19-50 years
Potassium	11.7% 397mg	21% 714mg	3400mg per day for Men 19-50 years
Selenium	271% 149μg	201% 110μg	55μg per day for Men 19-50 years
Sodium	240% 3596mg	172% 2580mg	1500mg per day for Men 19-50 years
Zinc	31.8% 3.5mg	35% 3.85mg	11mg per day for Men 19-50 years
Water	1.26% 46.4g	3.23% 119g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Popovers, dry mix, enriched vs Rolls, dinner, rye:

• Popovers, dry mix, enriched have 1.3 times more Vitamin B5, 1.5 times more Vitamin B9 and more Vitamin B12 than Rolls, dinner, rye.
• While Rolls, dinner, rye contain 1.8 times more Vitamin B2 and 1.5 times more Vitamin B6 than Popovers, dry mix, enriched.
• Both Popovers, dry mix, enriched and Rolls, dinner, rye have similar amounts of Vitamin B1 and Vitamin B3 per 14 oz.
• Both Popovers, dry mix, enriched as well as Rolls, dinner, rye have insufficient amounts of Vitamin A and Vitamin C in 14 oz.

Comparing minerals per 14 ounces for Popovers, dry mix, enriched vs Rolls, dinner, rye:

• Popovers, dry mix, enriched have 1.4 times more Selenium and 1.4 times more Sodium than Rolls, dinner, rye.
• While Rolls, dinner, rye contain 2.2 times more Magnesium, 1.6 times more Phosphorus and 1.8 times more Potassium than Popovers, dry mix, enriched.
• Both Popovers, dry mix, enriched and Rolls, dinner, rye have similar amounts of Calcium, Copper, Iron, Manganese and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Popovers, dry mix, enriched have 1.3 times more Energy, 1.3 times more Fat, 1.6 times more Saturated Fat and 1.3 times more Carbohydrate than Rolls, dinner, rye.
• While Rolls, dinner, rye contain 1.3 times more Omega 3 than Popovers, dry mix, enriched.
• Both Popovers, dry mix, enriched and Rolls, dinner, rye have similar amounts of Omega 6 and Protein per 14 oz.
• Both Popovers, dry mix, enriched as well as Rolls, dinner, rye have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.