Comparing Nutrients in 1 kilogram Apples VS Multicereal Kaiser Roll

Macros Ratio

	Protein	Fat	Carbs
Apples	2%	3%	95%
Multicereal Kaiser Roll	13%	18%	69%

Macro Nutrients

	Apples	Multicereal Kaiser Roll	Recommended Dietary Allowance
Energy	18% 520kcal	94% 2730kcal	2900kcal per day for Men 19-50 years
Fat	1.75% 1.7g	55.7% 54g	97g per day for Men 19-50 years
Saturated Fat	0.88% 0.28g	22% 7g	32g per day for Men 19-50 years
Omega 3	5.63% 0.09g	563% 9g	1.6g per day for Men 19-50 years
Omega 6	2.53% 0.43g	118% 20g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	106% 138g	346% 450g	130g per day for Men 19-50 years
Sugars	143% 104g	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	81.4% 59g	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	% 24.3g	% 0.3g	g per day for Men 19-50 years
Sucrose	% 20.7g	% 20g	g per day for Men 19-50 years
Fiber	63% 24g	124% 47g	38g per day for Men 19-50 years
Protein	4.64% 2.6g	154% 86g	56g per day for Men 19-50 years

Vitamins

	Apples	Multicereal Kaiser Roll	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	333% 4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	162% 2.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	181% 29mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.61mg	80% 4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.5% 0.41mg	146% 1.9mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	49% 14.7μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	7.5% 30μg	155% 620μg	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	51% 46mg	0.44% 0.4mg	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	12% 1.8mg	75.3% 11.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.3% 22μg	23.3% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Apples	Multicereal Kaiser Roll	Recommended Dietary Allowance
Calcium	6% 60mg	85% 850mg	1000mg per day for Men 19-50 years
Copper	30% 0.27mg	400% 3.6mg	0.9mg per day for Men 19-50 years
Fluoride	0.83% 33μg	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	15% 1.2mg	400% 32mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	186% 780mg	420mg per day for Men 19-50 years
Manganese	15.2% 0.35mg	565% 13mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	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	15.7% 110mg	266% 1860mg	700mg per day for Men 19-50 years
Potassium	31.5% 1070mg	75.6% 2570mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	436% 240μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	400% 6000mg	1500mg per day for Men 19-50 years
Zinc	3.64% 0.4mg	149% 16.4mg	11mg per day for Men 19-50 years
Water	23% 856g	9.73% 360g	3700g per day for Men 19-50 years

Nutrient Comparison: Apples VS Multicereal Kaiser Roll per 1 kg

Compare the macro and micronutrient content in 1 kg of Apples versus 1 kg of Multicereal Kaiser Roll to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Apples has 115 times more Vitamin C than Multicereal Kaiser Roll.
• While 1 kg of Vegan Multigrain Kaiser Roll, 60g contains 23.5 times more Vitamin B1, 8.1 times more Vitamin B2, 31.9 times more Vitamin B3, 6.6 times more Vitamin B5, 4.6 times more Vitamin B6, 20.7 times more Vitamin B9, 6.3 times more Vitamin E and 1.3 times more Vitamin K than Raw Apples with skin.
• 1 kilogram of Apples have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B9, Vitamin E and Vitamin K
• 1 kilogram of Multicereal Kaiser Roll have insufficient amounts of Vitamin C
• Both Raw Apples with skin as well as Vegan Multigrain Kaiser Roll, 60g have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Apples vs Multicereal Kaiser Roll:

• 1 kilogram of Apples has 2.4 times more Water than Multicereal Kaiser Roll.
• While 1 kg of Vegan Multigrain Kaiser Roll, 60g contains 14.2 times more Calcium, 13.3 times more Copper, 26.7 times more Iron, 15.6 times more Magnesium, 37.1 times more Manganese, 16.9 times more Phosphorus, 2.4 times more Potassium, more Selenium, 600 times more Sodium and 41 times more Zinc than Raw Apples with skin.
• 1 kilogram of Apples lack sufficient amounts of Calcium, Iron, Magnesium, Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Apples has 3.7 times more Sugars and 196.7 times more Fructose than Multicereal Kaiser Roll.
• While 1 kg of Vegan Multigrain Kaiser Roll, 60g contains 5.3 times more Energy, 31.8 times more Fat, 25 times more Saturated Fat, 100 times more Omega 3, 46.5 times more Omega 6, 3.3 times more Carbohydrate, 2 times more Fiber and 33.1 times more Protein than Raw Apples with skin.
• 1 kilogram of Apples provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein