Comparing Nutrients in 1 kilogram Almond Flour VS Multicereal Kaiser Roll

Macros Ratio

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

Macro Nutrients

	Almond Flour	Multicereal Kaiser Roll	Recommended Dietary Allowance
Energy	NA	94% 2730kcal	2900kcal per day for Men 19-50 years
Fat	518% 502g	55.7% 54g	97g per day for Men 19-50 years
Saturated Fat	NA	22% 7g	32g per day for Men 19-50 years
Omega 3	NA	563% 9g	1.6g per day for Men 19-50 years
Omega 6	NA	118% 20g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	125% 162g	346% 450g	130g per day for Men 19-50 years
Sugars	NA	38.6% 28g	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	0.41% 0.3g	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	% 0.3g	g per day for Men 19-50 years
Sucrose	NA	% 20g	g per day for Men 19-50 years
Fiber	244% 93g	124% 47g	38g per day for Men 19-50 years
Protein	468% 262g	154% 86g	56g per day for Men 19-50 years

Vitamins

	Almond Flour	Multicereal Kaiser Roll	Recommended Dietary Allowance
Vitamin A	NA	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	93% 1.12mg	333% 4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	575% 7.5mg	162% 2.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	250% 40mg	181% 29mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	80% 4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77% 1mg	146% 1.9mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	2303% 691μg	49% 14.7μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	95% 378μg	155% 620μg	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	0.44% 0.4mg	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	75.3% 11.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	23.3% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almond Flour	Multicereal Kaiser Roll	Recommended Dietary Allowance
Calcium	232% 2320mg	85% 850mg	1000mg per day for Men 19-50 years
Copper	1083% 9.75mg	400% 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	403% 32.2mg	400% 32mg	8mg per day for Men 19-50 years
Magnesium	598% 2510mg	186% 780mg	420mg per day for Men 19-50 years
Manganese	787% 18mg	565% 13mg	2.3mg per day for Men 19-50 years
Molybdenum	802% 361μg	75.6% 34μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	731% 5120mg	266% 1860mg	700mg per day for Men 19-50 years
Potassium	196% 6670mg	75.6% 2570mg	3400mg per day for Men 19-50 years
Selenium	13.5% 7.4μg	436% 240μg	55μg per day for Men 19-50 years
Sodium	0.6% 8.94mg	400% 6000mg	1500mg per day for Men 19-50 years
Zinc	255% 28mg	149% 16.4mg	11mg per day for Men 19-50 years
Water	1.17% 43.2g	9.73% 360g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Almond Flour vs Multicereal Kaiser Roll:

• Almond Flour has 3.6 times more Vitamin B2, 1.4 times more Vitamin B3 and 47 times more Vitamin B7 than Vegan Multigrain Kaiser Roll, 60g.
• While Vegan Multigrain Kaiser Roll, 60g contains 3.6 times more Vitamin B1, 1.9 times more Vitamin B6 and 1.6 times more Vitamin B9 than Almond Flour.

Comparing minerals per 1 kilogram for Almond Flour vs Multicereal Kaiser Roll:

• Almond Flour has 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.
• While Vegan Multigrain Kaiser Roll, 60g contains 32.3 times more Selenium and 671.1 times more Sodium than Almond Flour.
• Both Almond Flour and Vegan Multigrain Kaiser Roll, 60g have similar amounts of Iron per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Almond Flour has 9.3 times more Fat, 2 times more Fiber and 3 times more Protein than Vegan Multigrain Kaiser Roll, 60g.
• While Vegan Multigrain Kaiser Roll, 60g contains 2.8 times more Carbohydrate than Almond Flour.
• Both Almond Flour as well as Vegan Multigrain Kaiser Roll, 60g have insufficient amounts of Glucose and Sucrose in 1 kg.