Comparing Nutrients in 1 kilogram Popovers, dry mix, enriched VS Rolls, dinner, rye

Macros Ratio

	Protein	Fat	Carbs
Popovers, dry mix, enriched	11%	11%	78%
Rolls, dinner, rye	14%	11%	75%

Macro Nutrients

	Popovers, dry mix, enriched	Rolls, dinner, rye	Recommended Dietary Allowance
Energy	128% 3710kcal	99% 2860kcal	2900kcal per day for Men 19-50 years
Fat	44.3% 43g	35% 34g	97g per day for Men 19-50 years
Saturated Fat	30.7% 9.83g	19% 6.05g	32g per day for Men 19-50 years
Omega 3	24.4% 0.39g	32.5% 0.52g	1.6g per day for Men 19-50 years
Omega 6	46% 7.84g	38.6% 6.56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	546% 710g	408% 531g	130g per day for Men 19-50 years
Sugars	NA	16% 11.7g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	129% 49g	38g per day for Men 19-50 years
Protein	186% 104g	184% 103g	56g per day for Men 19-50 years

Vitamins

	Popovers, dry mix, enriched	Rolls, dinner, rye	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	358% 4.3mg	317% 3.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	113% 1.47mg	208% 2.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	211% 33.8mg	244% 39mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	96% 4.8mg	76.6% 3.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.3% 0.42mg	47.7% 0.62mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	363% 1450μg	248% 990μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	33.3% 0.8μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.1% 1mg	0% 0mg	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	22.7% 3.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	26% 31μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Popovers, dry mix, enriched	Rolls, dinner, rye	Recommended Dietary Allowance
Calcium	32% 320mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	190% 1.7mg	223% 2mg	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	371% 29.7mg	338% 27mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	129% 540mg	420mg per day for Men 19-50 years
Manganese	322% 7.4mg	305% 7mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	143% 1000mg	227% 1590mg	700mg per day for Men 19-50 years
Potassium	29.4% 1000mg	53% 1800mg	3400mg per day for Men 19-50 years
Selenium	684% 376μg	505% 278μg	55μg per day for Men 19-50 years
Sodium	604% 9060mg	433% 6500mg	1500mg per day for Men 19-50 years
Zinc	80% 8.8mg	88% 9.7mg	11mg per day for Men 19-50 years
Water	3.16% 117g	8.14% 301g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Popovers, dry mix, enriched vs Rolls, dinner, rye:

• Popovers, dry mix, enriched have 1.3 times more Vitamin B5, 1.5 times more Vitamin B9 and more Vitamin B12 than Rolls, dinner, rye.
• While Rolls, dinner, rye contain 1.8 times more Vitamin B2 and 1.5 times more Vitamin B6 than Popovers, dry mix, enriched.
• Both Popovers, dry mix, enriched and Rolls, dinner, rye have similar amounts of Vitamin B1 and Vitamin B3 per 1 kg.
• Both Popovers, dry mix, enriched as well as Rolls, dinner, rye have insufficient amounts of Vitamin A and Vitamin C in 1 kg.

Comparing minerals per 1 kilogram for Popovers, dry mix, enriched vs Rolls, dinner, rye:

• Popovers, dry mix, enriched have 1.4 times more Selenium and 1.4 times more Sodium than Rolls, dinner, rye.
• While Rolls, dinner, rye contain 2.2 times more Magnesium, 1.6 times more Phosphorus and 1.8 times more Potassium than Popovers, dry mix, enriched.
• Both Popovers, dry mix, enriched and Rolls, dinner, rye have similar amounts of Calcium, Copper, Iron, Manganese and Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Popovers, dry mix, enriched have 1.3 times more Energy, 1.3 times more Fat, 1.6 times more Saturated Fat and 1.3 times more Carbohydrate than Rolls, dinner, rye.
• While Rolls, dinner, rye contain 1.3 times more Omega 3 than Popovers, dry mix, enriched.
• Both Popovers, dry mix, enriched and Rolls, dinner, rye have similar amounts of Omega 6 and Protein per 1 kg.
• Both Popovers, dry mix, enriched as well as Rolls, dinner, rye have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.