Comparing Nutrients in 14 ounces Rolls, hard (includes kaiser) VS Toaster pastries, brown-sugar-cinnamon

Macros Ratio

	Protein	Fat	Carbs
Rolls, hard (includes kaiser)	14%	13%	73%
Toaster pastries, brown-sugar-cinnamon	4%	19%	77%

Macro Nutrients

	Rolls, hard (includes kaiser)	Toaster pastries, brown-sugar-cinnamon	Recommended Dietary Allowance
Energy	40% 1163kcal	50.6% 1469kcal	2900kcal per day for Men 19-50 years
Fat	17.6% 17g	32.7% 31.7g	97g per day for Men 19-50 years
Saturated Fat	7.5% 2.4g	NA	32g per day for Men 19-50 years
Omega 3	24% 0.38g	NA	1.6g per day for Men 19-50 years
Omega 6	38% 6.43g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	161% 209g	222% 288g	130g per day for Men 19-50 years
Sugars	9.7% 7.03g	149% 108g	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	6.84% 4.96g	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	% 32g	g per day for Men 19-50 years
Sucrose	NA	% 64.7g	g per day for Men 19-50 years
Fiber	24% 9.13g	24% 9.13g	38g per day for Men 19-50 years
Protein	70% 39.3g	28.8% 16g	56g per day for Men 19-50 years

Vitamins

	Rolls, hard (includes kaiser)	Toaster pastries, brown-sugar-cinnamon	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	158% 1.9mg	218% 2.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	103% 1.33mg	183% 2.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	105% 17mg	179% 28.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.5% 1.63mg	28.6% 1.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.7% 0.14mg	177% 2.3mg	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	94% 377μg	136% 544μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	11% 1.67mg	35% 5.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2% 2.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, hard (includes kaiser)	Toaster pastries, brown-sugar-cinnamon	Recommended Dietary Allowance
Calcium	37.7% 377mg	116% 1163mg	1000mg per day for Men 19-50 years
Copper	72% 0.65mg	43.2% 0.39mg	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	163% 13mg	279% 22.3mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	79.4% 1.83mg	92% 2.1mg	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	47.6% 333mg	700mg per day for Men 19-50 years
Potassium	12.6% 429mg	12.3% 417mg	3400mg per day for Men 19-50 years
Selenium	282% 155μg	25.3% 14μg	55μg per day for Men 19-50 years
Sodium	144% 2159mg	96% 1433mg	1500mg per day for Men 19-50 years
Zinc	34% 3.73mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	3.33% 123g	1.5% 56g	3700g per day for Men 19-50 years

Nutrient Comparison: Rolls, hard (includes kaiser) VS Toaster pastries, brown-sugar-cinnamon per 14 oz

Compare the macro and micronutrient content in 14 oz of Rolls, hard (includes kaiser) versus 14 oz of Toaster pastries, brown-sugar-cinnamon to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Rolls, hard (includes kaiser) vs Toaster pastries, brown-sugar-cinnamon:

• 14 oz of Toaster pastries, brown-sugar-cinnamon contain 1.4 times more Vitamin B1, 1.8 times more Vitamin B2, 1.7 times more Vitamin B3, 16.6 times more Vitamin B6, 1.4 times more Vitamin B9 and 3.2 times more Vitamin E than Rolls, hard (includes kaiser).
• Both Rolls, hard (includes kaiser) and Toaster pastries, brown-sugar-cinnamon provide similar amounts of Vitamin B5 per 14 ounces.

Comparing minerals per 14 ounces for Rolls, hard (includes kaiser) vs Toaster pastries, brown-sugar-cinnamon:

• 14 ounces of Rolls, hard (includes kaiser) have 1.7 times more Copper, 1.5 times more Magnesium, 11.2 times more Selenium, 1.5 times more Sodium and 1.7 times more Zinc than Toaster pastries, brown-sugar-cinnamon.
• While 14 oz of Toaster pastries, brown-sugar-cinnamon contain 3.1 times more Calcium and 1.7 times more Iron than Rolls, hard (includes kaiser).
• Both Rolls, hard (includes kaiser) and Toaster pastries, brown-sugar-cinnamon contain similar levels of Manganese, Phosphorus and Potassium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Rolls, hard (includes kaiser) have 2.4 times more Protein than Toaster pastries, brown-sugar-cinnamon.
• While 14 oz of Toaster pastries, brown-sugar-cinnamon contain 1.3 times more Energy, 1.9 times more Fat, 1.4 times more Carbohydrate and 15.4 times more Sugars than Rolls, hard (includes kaiser).
• Both Rolls, hard (includes kaiser) and Toaster pastries, brown-sugar-cinnamon offer comparable quantities of Fiber per 14 ounces.