Comparing Nutrients in 14 ounces Multicereal Kaiser Roll VS Caraway Seed

Macros Ratio

	Protein	Fat	Carbs
Multicereal Kaiser Roll	13%	18%	69%
Caraway Seed	19%	32%	49%

Macro Nutrients

	Multicereal Kaiser Roll	Caraway Seed	Recommended Dietary Allowance
Energy	37.4% 1084kcal	45.6% 1322kcal	2900kcal per day for Men 19-50 years
Fat	22% 21.4g	59.7% 58g	97g per day for Men 19-50 years
Saturated Fat	8.7% 2.78g	7.7% 2.46g	32g per day for Men 19-50 years
Omega 3	223% 3.57g	37.2% 0.6g	1.6g per day for Men 19-50 years
Omega 6	46.7% 7.94g	73% 12.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	137% 179g	152% 198g	130g per day for Men 19-50 years
Sugars	15.3% 11g	3.5% 2.54g	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	397% 151g	38g per day for Men 19-50 years
Protein	61% 34g	140% 78.5g	56g per day for Men 19-50 years

Vitamins

	Multicereal Kaiser Roll	Caraway Seed	Recommended Dietary Allowance
Vitamin A	0.044% 0.4μg	7.94% 71.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	132% 1.6mg	127% 1.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	64% 0.83mg	116% 1.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	72% 11.5mg	89.4% 14.3mg	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	110% 1.43mg	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	9.92% 39.7μg	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	93% 83.3mg	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	66% 9.92mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Multicereal Kaiser Roll	Caraway Seed	Recommended Dietary Allowance
Calcium	33.7% 337mg	273% 2735mg	1000mg per day for Men 19-50 years
Copper	159% 1.43mg	401% 3.6mg	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	805% 64.4mg	8mg per day for Men 19-50 years
Magnesium	73.7% 310mg	244% 1024mg	420mg per day for Men 19-50 years
Manganese	224% 5.16mg	224% 5.16mg	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	322% 2254mg	700mg per day for Men 19-50 years
Potassium	30% 1020mg	158% 5362mg	3400mg per day for Men 19-50 years
Selenium	173% 95μg	87.3% 48μg	55μg per day for Men 19-50 years
Sodium	159% 2381mg	4.5% 67.5mg	1500mg per day for Men 19-50 years
Zinc	59% 6.5mg	198% 22mg	11mg per day for Men 19-50 years
Water	3.86% 143g	1.06% 39g	3700g per day for Men 19-50 years

Nutrient Comparison: Multicereal Kaiser Roll VS Caraway Seed per 14 oz

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

Lets compare vitamin content per 14 ounces of Multicereal Kaiser Roll vs Caraway Seed:

• 14 ounces of Multicereal Kaiser Roll have 6.2 times more Vitamin B9 and more Vitamin K than Caraway Seed.
• While 14 oz of Caraway Seed Spices contain 180 times more Vitamin A, 1.8 times more Vitamin B2, 1.9 times more Vitamin B6, 525 times more Vitamin C and 2.2 times more Vitamin E than Vegan Multigrain Kaiser Roll, 60g.
• Both Multicereal Kaiser Roll and Caraway Seed provide similar amounts of Vitamin B1 and Vitamin B3 per 14 ounces.
• 14 ounces of Multicereal Kaiser Roll have insufficient amounts of Vitamin A and Vitamin C
• 14 ounces of Caraway Seed have insufficient amounts of Vitamin K
• Both Vegan Multigrain Kaiser Roll, 60g as well as Caraway Seed Spices have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Multicereal Kaiser Roll vs Caraway Seed:

• 14 ounces of Multicereal Kaiser Roll have 2 times more Selenium and 35.3 times more Sodium than Caraway Seed.
• While 14 oz of Caraway Seed Spices contain 8.1 times more Calcium, 2.5 times more Copper, 5.1 times more Iron, 3.3 times more Magnesium, 3.1 times more Phosphorus, 5.3 times more Potassium and 3.4 times more Zinc than Vegan Multigrain Kaiser Roll, 60g.
• Both Multicereal Kaiser Roll and Caraway Seed contain similar levels of Manganese per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Multicereal Kaiser Roll have 6 times more Omega 3 and 4.4 times more Sugars than Caraway Seed.
• While 14 oz of Caraway Seed Spices contain 2.7 times more Fat, 1.6 times more Omega 6, 8.1 times more Fiber and 2.3 times more Protein than Vegan Multigrain Kaiser Roll, 60g.
• Both Multicereal Kaiser Roll and Caraway Seed offer comparable quantities of Energy and Carbohydrate per 14 ounces.