Comparing Nutrients in 1 kilogram Almonds VS Multicereal Kaiser Roll

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Multicereal Kaiser Roll	13%	18%	69%

Macro Nutrients

	Almonds	Multicereal Kaiser Roll	Recommended Dietary Allowance
Energy	200% 5790kcal	94% 2730kcal	2900kcal per day for Men 19-50 years
Fat	515% 499g	55.7% 54g	97g per day for Men 19-50 years
Saturated Fat	119% 38g	22% 7g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	563% 9g	1.6g per day for Men 19-50 years
Omega 6	725% 123g	118% 20g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	166% 216g	346% 450g	130g per day for Men 19-50 years
Sugars	60% 43.5g	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	1.5% 1.1g	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	% 1.7g	% 0.3g	g per day for Men 19-50 years
Sucrose	% 39.5g	% 20g	g per day for Men 19-50 years
Fiber	329% 125g	124% 47g	38g per day for Men 19-50 years
Protein	378% 212g	154% 86g	56g per day for Men 19-50 years

Vitamins

	Almonds	Multicereal Kaiser Roll	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	171% 2.05mg	333% 4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	875% 11.4mg	162% 2.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	226% 36mg	181% 29mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	94% 4.7mg	80% 4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.37mg	146% 1.9mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	1900% 570μg	49% 14.7μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	110% 440μg	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	0% 0mg	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	1709% 256mg	75.3% 11.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	23.3% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Multicereal Kaiser Roll	Recommended Dietary Allowance
Calcium	269% 2690mg	85% 850mg	1000mg per day for Men 19-50 years
Copper	1146% 10.3mg	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	464% 37mg	400% 32mg	8mg per day for Men 19-50 years
Magnesium	643% 2700mg	186% 780mg	420mg per day for Men 19-50 years
Manganese	947% 21.8mg	565% 13mg	2.3mg per day for Men 19-50 years
Molybdenum	1007% 453μg	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	687% 4810mg	266% 1860mg	700mg per day for Men 19-50 years
Potassium	216% 7330mg	75.6% 2570mg	3400mg per day for Men 19-50 years
Selenium	74.5% 41μg	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	284% 31mg	149% 16.4mg	11mg per day for Men 19-50 years
Water	1.2% 44g	9.73% 360g	3700g per day for Men 19-50 years

Nutrient Comparison: Almonds VS Multicereal Kaiser Roll per 1 kg

Compare the macro and micronutrient content in 1 kg of Almonds 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 Almonds vs Multicereal Kaiser Roll:

• 1 kilogram of Almonds has 5.4 times more Vitamin B2, 1.2 times more Vitamin B3, 38.8 times more Vitamin B7 and 22.7 times more Vitamin E than Multicereal Kaiser Roll.
• While 1 kg of Vegan Multigrain Kaiser Roll, 60g contains 2 times more Vitamin B1, 1.4 times more Vitamin B6, 1.4 times more Vitamin B9 and more Vitamin K than Almonds.
• Both Almonds and Multicereal Kaiser Roll provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Almonds have insufficient amounts of Vitamin K
• Both Almonds as well as Vegan Multigrain Kaiser Roll, 60g have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

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

• 1 kilogram of Almonds has 3.2 times more Calcium, 2.9 times more Copper, 3.5 times more Magnesium, 1.7 times more Manganese, 13.3 times more Molybdenum, 2.6 times more Phosphorus, 2.9 times more Potassium and 1.9 times more Zinc than Multicereal Kaiser Roll.
• While 1 kg of Vegan Multigrain Kaiser Roll, 60g contains 5.9 times more Selenium and 600 times more Sodium than Almonds.
• Both Almonds and Multicereal Kaiser Roll contain similar levels of Iron per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Almonds has 2.1 times more Energy, 9.2 times more Fat, 5.4 times more Saturated Fat, 6.2 times more Omega 6, 1.6 times more Sugars, 2.7 times more Fiber and 2.5 times more Protein than Multicereal Kaiser Roll.
• While 1 kg of Vegan Multigrain Kaiser Roll, 60g contains 300 times more Omega 3 and 2.1 times more Carbohydrate than Almonds.
• 1 kilogram of Almonds provide inadequate amounts of Omega 3