Comparing Nutrients in 14 ounces Multicereal Kaiser Roll VS Almond Flour

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

Nutrient Comparison: Multicereal Kaiser Roll VS Almond Flour per 14 oz

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

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

• 14 ounces of Multicereal Kaiser Roll have 3.6 times more Vitamin B1, 1.9 times more Vitamin B6 and 1.6 times more Vitamin B9 than Almond Flour.
• While 14 oz of Almond Flour contain 3.6 times more Vitamin B2, 1.4 times more Vitamin B3 and 47 times more Vitamin B7 than Vegan Multigrain Kaiser Roll, 60g.

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

• 14 ounces of Multicereal Kaiser Roll have 32.3 times more Selenium and 671.1 times more Sodium than Almond Flour.
• While 14 oz of Almond Flour contain 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.
• Both Multicereal Kaiser Roll and Almond Flour contain similar levels of Iron per 14 ounces.
• 14 ounces of Almond Flour lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Multicereal Kaiser Roll have 2.8 times more Carbohydrate than Almond Flour.
• While 14 oz of Almond Flour contain 9.3 times more Fat, 2 times more Fiber and 3 times more Protein than Vegan Multigrain Kaiser Roll, 60g.