Comparing Nutrients in 1 kilogram Blanched Almonds VS Multicereal Kaiser Roll

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Multicereal Kaiser Roll	13%	18%	69%

Macro Nutrients

	Blanched Almonds	Multicereal Kaiser Roll	Recommended Dietary Allowance
Energy	203% 5900kcal	94% 2730kcal	2900kcal per day for Men 19-50 years
Fat	541% 525g	55.7% 54g	97g per day for Men 19-50 years
Saturated Fat	124% 39.5g	22% 7g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	563% 9g	1.6g per day for Men 19-50 years
Omega 6	727% 124g	118% 20g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	144% 187g	346% 450g	130g per day for Men 19-50 years
Sugars	64% 46.3g	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	0% 0g	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	% 0.3g	% 0.3g	g per day for Men 19-50 years
Sucrose	% 44.6g	% 20g	g per day for Men 19-50 years
Fiber	261% 99g	124% 47g	38g per day for Men 19-50 years
Protein	382% 214g	154% 86g	56g per day for Men 19-50 years

Vitamins

	Blanched 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	159% 1.9mg	333% 4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	547% 7.1mg	162% 2.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	219% 35mg	181% 29mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62.8% 3.14mg	80% 4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.5% 1.15mg	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	123% 490μg	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	1583% 238mg	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

	Blanched Almonds	Multicereal Kaiser Roll	Recommended Dietary Allowance
Calcium	236% 2360mg	85% 850mg	1000mg per day for Men 19-50 years
Copper	1141% 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	410% 32.8mg	400% 32mg	8mg per day for Men 19-50 years
Magnesium	638% 2680mg	186% 780mg	420mg per day for Men 19-50 years
Manganese	798% 18.4mg	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	687% 4810mg	266% 1860mg	700mg per day for Men 19-50 years
Potassium	194% 6590mg	75.6% 2570mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	436% 240μg	55μg per day for Men 19-50 years
Sodium	12.7% 190mg	400% 6000mg	1500mg per day for Men 19-50 years
Zinc	270% 29.7mg	149% 16.4mg	11mg per day for Men 19-50 years
Water	1.2% 45g	9.73% 360g	3700g per day for Men 19-50 years

Nutrient Comparison: Blanched Almonds VS Multicereal Kaiser Roll per 1 kg

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

• 1 kilogram of Blanched Almonds has 3.4 times more Vitamin B2, 1.2 times more Vitamin B3 and 21 times more Vitamin E than Multicereal Kaiser Roll.
• While 1 kg of Vegan Multigrain Kaiser Roll, 60g contains 2.1 times more Vitamin B1, 1.3 times more Vitamin B5, 1.7 times more Vitamin B6, 1.3 times more Vitamin B9 and more Vitamin K than Blanched Almonds.
• 1 kilogram of Blanched Almonds have insufficient amounts of Vitamin K
• Both Blanched 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 Blanched Almonds vs Multicereal Kaiser Roll:

• 1 kilogram of Blanched Almonds has 2.8 times more Calcium, 2.9 times more Copper, 3.4 times more Magnesium, 1.4 times more Manganese, 2.6 times more Phosphorus, 2.6 times more Potassium and 1.8 times more Zinc than Multicereal Kaiser Roll.
• While 1 kg of Vegan Multigrain Kaiser Roll, 60g contains 7.5 times more Selenium and 31.6 times more Sodium than Blanched Almonds.
• Both Blanched Almonds and Multicereal Kaiser Roll contain similar levels of Iron per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Blanched Almonds has 2.2 times more Energy, 9.7 times more Fat, 5.6 times more Saturated Fat, 6.2 times more Omega 6, 1.7 times more Sugars, 2.1 times more Fiber and 2.5 times more Protein than Multicereal Kaiser Roll.
• While 1 kg of Vegan Multigrain Kaiser Roll, 60g contains 225 times more Omega 3 and 2.4 times more Carbohydrate than Blanched Almonds.
• 1 kilogram of Blanched Almonds provide inadequate amounts of Omega 3