Comparing Nutrients in 1 kilogram Rolls, dinner, oat bran VS Pie crust, standard-type, prepared from recipe, baked

Macros Ratio

	Protein	Fat	Carbs
Rolls, dinner, oat bran	16%	17%	67%
Pie crust, standard-type, prepared from recipe, baked	5%	59%	36%

Macro Nutrients

	Rolls, dinner, oat bran	Pie crust, standard-type, prepared from recipe, baked	Recommended Dietary Allowance
Energy	81.4% 2360kcal	182% 5270kcal	2900kcal per day for Men 19-50 years
Fat	47.4% 46g	357% 346g	97g per day for Men 19-50 years
Saturated Fat	19.3% 6.2g	269% 86.2g	32g per day for Men 19-50 years
Omega 3	60.6% 0.97g	348% 5.57g	1.6g per day for Men 19-50 years
Omega 6	86.5% 14.7g	504% 85.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	309% 402g	365% 475g	130g per day for Men 19-50 years
Sugars	92% 66.7g	2.34% 1.7g	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	108% 41g	44.7% 17g	38g per day for Men 19-50 years
Protein	170% 95g	114% 64g	56g per day for Men 19-50 years

Vitamins

	Rolls, dinner, oat bran	Pie crust, standard-type, prepared from recipe, baked	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	373% 4.5mg	326% 3.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	222% 2.9mg	213% 2.77mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	310% 49.5mg	207% 33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	85.6% 4.3mg	35.4% 1.77mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34.6% 0.45mg	19.2% 0.25mg	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	238% 950μg	168% 670μg	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% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	32% 4.8mg	20.7% 3.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10% 12μg	123% 148μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, dinner, oat bran	Pie crust, standard-type, prepared from recipe, baked	Recommended Dietary Allowance
Calcium	85% 850mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	151% 1.36mg	101% 0.91mg	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	518% 41.4mg	361% 29mg	8mg per day for Men 19-50 years
Magnesium	78.6% 330mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	328% 7.54mg	187% 4.3mg	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	164% 1150mg	96% 670mg	700mg per day for Men 19-50 years
Potassium	35.6% 1210mg	19.7% 670mg	3400mg per day for Men 19-50 years
Selenium	533% 293μg	384% 211μg	55μg per day for Men 19-50 years
Sodium	275% 4130mg	361% 5420mg	1500mg per day for Men 19-50 years
Zinc	93% 10mg	40% 4.4mg	11mg per day for Men 19-50 years
Water	12% 440g	2.65% 98g	3700g per day for Men 19-50 years

Nutrient Comparison: Rolls, dinner, oat bran VS Pie crust, standard-type, prepared from recipe, baked per 1 kg

Compare the macro and micronutrient content in 1 kg of Rolls, dinner, oat bran versus 1 kg of Pie crust, standard-type, prepared from recipe, baked to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Rolls, dinner, oat bran vs Pie crust, standard-type, prepared from recipe, baked:

• 1 kilogram of Rolls, dinner, oat bran has 1.5 times more Vitamin B3, 2.4 times more Vitamin B5, 1.8 times more Vitamin B6, 1.4 times more Vitamin B9 and 1.5 times more Vitamin E than Pie crust, standard-type, prepared from recipe, baked.
• While 1 kg of Pie crust, standard-type, prepared from recipe, baked contains 12.3 times more Vitamin K than Rolls, dinner, oat bran.
• Both Rolls, dinner, oat bran and Pie crust, standard-type, prepared from recipe, baked provide similar amounts of Vitamin B1 and Vitamin B2 per one kilogram.
• 1 kilogram of Rolls, dinner, oat bran have insufficient amounts of Vitamin K
• 1 kilogram of Pie crust, standard-type, prepared from recipe, baked have insufficient amounts of Vitamin B6
• Both Rolls, dinner, oat bran as well as Pie crust, standard-type, prepared from recipe, baked have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Rolls, dinner, oat bran vs Pie crust, standard-type, prepared from recipe, baked:

• 1 kilogram of Rolls, dinner, oat bran has 8.5 times more Calcium, 1.5 times more Copper, 1.4 times more Iron, 2.4 times more Magnesium, 1.8 times more Manganese, 1.7 times more Phosphorus, 1.8 times more Potassium, 1.4 times more Selenium and 2.3 times more Zinc than Pie crust, standard-type, prepared from recipe, baked.
• While 1 kg of Pie crust, standard-type, prepared from recipe, baked contains 1.3 times more Sodium than Rolls, dinner, oat bran.
• 1 kilogram of Pie crust, standard-type, prepared from recipe, baked lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Rolls, dinner, oat bran has 39.2 times more Sugars, 2.4 times more Fiber and 1.5 times more Protein than Pie crust, standard-type, prepared from recipe, baked.
• While 1 kg of Pie crust, standard-type, prepared from recipe, baked contains 2.2 times more Energy, 7.5 times more Fat, 13.9 times more Saturated Fat, 5.7 times more Omega 3 and 5.8 times more Omega 6 than Rolls, dinner, oat bran.
• Both Rolls, dinner, oat bran and Pie crust, standard-type, prepared from recipe, baked offer comparable quantities of Carbohydrate per one kilogram.