Comparing Nutrients in 14 ounces Multicereal Kaiser Roll VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Multicereal Kaiser Roll	13%	18%	69%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Multicereal Kaiser Roll	Broccoli Raab	Recommended Dietary Allowance
Energy	37.4% 1084kcal	3% 87.3kcal	2900kcal per day for Men 19-50 years
Fat	22% 21.4g	2% 1.94g	97g per day for Men 19-50 years
Saturated Fat	8.7% 2.78g	1.03% 0.33g	32g per day for Men 19-50 years
Omega 3	223% 3.57g	47% 0.75g	1.6g per day for Men 19-50 years
Omega 6	46.7% 7.94g	0.68% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	137% 179g	8.7% 11.3g	130g per day for Men 19-50 years
Sugars	15.3% 11g	2.1% 1.5g	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	0.93% 0.67g	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	% 0.4g	g per day for Men 19-50 years
Sucrose	% 7.94g	% 0.44g	g per day for Men 19-50 years
Fiber	49% 18.7g	28.2% 10.7g	38g per day for Men 19-50 years
Protein	61% 34g	22.5% 12.6g	56g per day for Men 19-50 years

Vitamins

	Multicereal Kaiser Roll	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0.044% 0.4μg	57.8% 520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	132% 1.6mg	53.6% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	64% 0.83mg	39.4% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	72% 11.5mg	30.3% 4.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.8% 1.6mg	25.6% 1.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	58% 0.75mg	52.2% 0.68mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	19.4% 5.83μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	61.5% 246μg	82.4% 329μg	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	0.18% 0.16mg	89% 80mg	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	30% 4.5mg	43% 6.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	741% 889μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Multicereal Kaiser Roll	Broccoli Raab	Recommended Dietary Allowance
Calcium	33.7% 337mg	43% 429mg	1000mg per day for Men 19-50 years
Copper	159% 1.43mg	18.5% 0.17mg	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	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	73.7% 310mg	20.8% 87.3mg	420mg per day for Men 19-50 years
Manganese	224% 5.16mg	68% 1.57mg	2.3mg per day for Men 19-50 years
Molybdenum	30% 13.5μg	NA	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	41.4% 290mg	700mg per day for Men 19-50 years
Potassium	30% 1020mg	23% 778mg	3400mg per day for Men 19-50 years
Selenium	173% 95μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	159% 2381mg	8.73% 131mg	1500mg per day for Men 19-50 years
Zinc	59% 6.5mg	27.8% 3.06mg	11mg per day for Men 19-50 years
Water	3.86% 143g	9.93% 367g	3700g per day for Men 19-50 years

Nutrient Comparison: Multicereal Kaiser Roll VS Broccoli Raab per 14 oz

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

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

• 14 ounces of Multicereal Kaiser Roll have 2.5 times more Vitamin B1, 1.6 times more Vitamin B2, 2.4 times more Vitamin B3 and 1.2 times more Vitamin B5 than Broccoli Raab.
• While 14 oz of Raw Broccoli Raab contain 1310 times more Vitamin A, 1.3 times more Vitamin B9, 505 times more Vitamin C, 1.4 times more Vitamin E and 80 times more Vitamin K than Vegan Multigrain Kaiser Roll, 60g.
• Both Multicereal Kaiser Roll and Broccoli Raab provide similar amounts of Vitamin B6 per 14 ounces.
• 14 ounces of Multicereal Kaiser Roll have insufficient amounts of Vitamin A and Vitamin C
• Both Vegan Multigrain Kaiser Roll, 60g as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Multicereal Kaiser Roll vs Broccoli Raab:

• 14 ounces of Multicereal Kaiser Roll have 8.6 times more Copper, 1.5 times more Iron, 3.5 times more Magnesium, 3.3 times more Manganese, 2.5 times more Phosphorus, 1.3 times more Potassium, 24 times more Selenium, 18.2 times more Sodium and 2.1 times more Zinc than Broccoli Raab.
• While 14 oz of Raw Broccoli Raab contain 1.3 times more Calcium and 2.6 times more Water than Vegan Multigrain Kaiser Roll, 60g.
• 14 ounces of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Multicereal Kaiser Roll have 12.4 times more Energy, 11 times more Fat, 8.4 times more Saturated Fat, 4.8 times more Omega 3, 69 times more Omega 6, 15.8 times more Carbohydrate, 7.4 times more Sugars, 1.7 times more Fiber and 2.7 times more Protein than Broccoli Raab.
• 14 ounces of Broccoli Raab provide inadequate amounts of Energy and Omega 6