Comparing Nutrients in 14 ounces VeggieGurt Soy Yogurt VS Multicereal Kaiser Roll

Macros Ratio

	Protein	Fat	Carbs
VeggieGurt Soy Yogurt	39%	48%	13%
Multicereal Kaiser Roll	13%	18%	69%

Macro Nutrients

	VeggieGurt Soy Yogurt	Multicereal Kaiser Roll	Recommended Dietary Allowance
Energy	6.84% 198kcal	37.4% 1084kcal	2900kcal per day for Men 19-50 years
Fat	10.6% 10.3g	22% 21.4g	97g per day for Men 19-50 years
Saturated Fat	4.96% 1.6g	8.7% 2.78g	32g per day for Men 19-50 years
Omega 3	NA	223% 3.57g	1.6g per day for Men 19-50 years
Omega 6	NA	46.7% 7.94g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.9% 6.35g	137% 179g	130g per day for Men 19-50 years
Sugars	2.74% 2g	15.3% 11g	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	0.16% 0.12g	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	% 0.12g	g per day for Men 19-50 years
Sucrose	NA	% 7.94g	g per day for Men 19-50 years
Fiber	9.4% 3.57g	49% 18.7g	38g per day for Men 19-50 years
Protein	33.3% 18.7g	61% 34g	56g per day for Men 19-50 years

Vitamins

	VeggieGurt Soy Yogurt	Multicereal Kaiser Roll	Recommended Dietary Allowance
Vitamin A	NA	0.044% 0.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	132% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	64% 0.83mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	72% 11.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	31.8% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	58% 0.75mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	19.4% 5.83μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	NA	61.5% 246μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	0.18% 0.16mg	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	30% 4.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	VeggieGurt Soy Yogurt	Multicereal Kaiser Roll	Recommended Dietary Allowance
Calcium	NA	33.7% 337mg	1000mg per day for Men 19-50 years
Copper	NA	159% 1.43mg	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	NA	159% 12.7mg	8mg per day for Men 19-50 years
Magnesium	NA	73.7% 310mg	420mg per day for Men 19-50 years
Manganese	NA	224% 5.16mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	30% 13.5μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	NA	105% 738mg	700mg per day for Men 19-50 years
Potassium	NA	30% 1020mg	3400mg per day for Men 19-50 years
Selenium	NA	173% 95μg	55μg per day for Men 19-50 years
Sodium	8.47% 127mg	159% 2381mg	1500mg per day for Men 19-50 years
Zinc	NA	59% 6.5mg	11mg per day for Men 19-50 years
Water	NA	3.86% 143g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of VeggieGurt Soy Yogurt vs Multicereal Kaiser Roll:

Both K-take it veggie Vegan Organic Soy Yogurt Nature and Vegan Multigrain Kaiser Roll, 60g have similar amounts of vitamins per 14 oz

Comparing minerals per 14 ounces for VeggieGurt Soy Yogurt vs Multicereal Kaiser Roll:

• Vegan Multigrain Kaiser Roll, 60g contains 18.8 times more Sodium than K-take it veggie Vegan Organic Soy Yogurt Nature.

Comparison of macro-nutrients per 14 ounces:

• Vegan Multigrain Kaiser Roll, 60g contains 5.5 times more Energy, 2.1 times more Fat, 1.8 times more Saturated Fat, 28.1 times more Carbohydrate, 5.6 times more Sugars, 5.2 times more Fiber and 1.8 times more Protein than K-take it veggie Vegan Organic Soy Yogurt Nature.
• Both K-take it veggie Vegan Organic Soy Yogurt Nature as well as Vegan Multigrain Kaiser Roll, 60g have insufficient amounts of Glucose and Sucrose in 14 oz.