Comparing Nutrients in 1 kilogram Rolls, hard (includes kaiser) VS Toaster pastries, brown-sugar-cinnamon

Macros Ratio

	Protein	Fat	Carbs
Rolls, hard (includes kaiser)	14%	13%	73%
Toaster pastries, brown-sugar-cinnamon	4%	19%	77%

Macro Nutrients

	Rolls, hard (includes kaiser)	Toaster pastries, brown-sugar-cinnamon	Recommended Dietary Allowance
Energy	101% 2930kcal	128% 3700kcal	2900kcal per day for Men 19-50 years
Fat	44.3% 43g	82.3% 79.8g	97g per day for Men 19-50 years
Saturated Fat	19% 6.06g	NA	32g per day for Men 19-50 years
Omega 3	60.6% 0.97g	NA	1.6g per day for Men 19-50 years
Omega 6	95% 16.2g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	405% 527g	559% 726g	130g per day for Men 19-50 years
Sugars	24.4% 17.7g	376% 272g	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	17.2% 12.5g	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	% 80.3g	g per day for Men 19-50 years
Sucrose	NA	% 163g	g per day for Men 19-50 years
Fiber	60.5% 23g	60.5% 23g	38g per day for Men 19-50 years
Protein	177% 99g	72.5% 40.6g	56g per day for Men 19-50 years

Vitamins

	Rolls, hard (includes kaiser)	Toaster pastries, brown-sugar-cinnamon	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	398% 4.8mg	550% 6.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	258% 3.36mg	462% 6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	265% 42.4mg	452% 72.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	82% 4.1mg	72% 3.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	446% 5.8mg	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	343% 1370μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	NA	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	28% 4.2mg	88.7% 13.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5% 6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, hard (includes kaiser)	Toaster pastries, brown-sugar-cinnamon	Recommended Dietary Allowance
Calcium	95% 950mg	293% 2930mg	1000mg per day for Men 19-50 years
Copper	181% 1.63mg	109% 0.98mg	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	703% 56.2mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	200% 4.6mg	232% 5.34mg	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	120% 840mg	700mg per day for Men 19-50 years
Potassium	31.8% 1080mg	31% 1050mg	3400mg per day for Men 19-50 years
Selenium	711% 391μg	63.6% 35μg	55μg per day for Men 19-50 years
Sodium	363% 5440mg	241% 3610mg	1500mg per day for Men 19-50 years
Zinc	85.5% 9.4mg	50% 5.5mg	11mg per day for Men 19-50 years
Water	8.38% 310g	3.8% 141g	3700g per day for Men 19-50 years

Nutrient Comparison: Rolls, hard (includes kaiser) VS Toaster pastries, brown-sugar-cinnamon per 1 kg

Compare the macro and micronutrient content in 1 kg of Rolls, hard (includes kaiser) versus 1 kg of Toaster pastries, brown-sugar-cinnamon to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Rolls, hard (includes kaiser) vs Toaster pastries, brown-sugar-cinnamon:

• 1 kg of Toaster pastries, brown-sugar-cinnamon contains 1.4 times more Vitamin B1, 1.8 times more Vitamin B2, 1.7 times more Vitamin B3, 16.6 times more Vitamin B6, 1.4 times more Vitamin B9 and 3.2 times more Vitamin E than Rolls, hard (includes kaiser).
• Both Rolls, hard (includes kaiser) and Toaster pastries, brown-sugar-cinnamon provide similar amounts of Vitamin B5 per one kilogram.

Comparing minerals per 1 kilogram for Rolls, hard (includes kaiser) vs Toaster pastries, brown-sugar-cinnamon:

• 1 kilogram of Rolls, hard (includes kaiser) has 1.7 times more Copper, 1.5 times more Magnesium, 11.2 times more Selenium, 1.5 times more Sodium and 1.7 times more Zinc than Toaster pastries, brown-sugar-cinnamon.
• While 1 kg of Toaster pastries, brown-sugar-cinnamon contains 3.1 times more Calcium and 1.7 times more Iron than Rolls, hard (includes kaiser).
• Both Rolls, hard (includes kaiser) and Toaster pastries, brown-sugar-cinnamon contain similar levels of Manganese, Phosphorus and Potassium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Rolls, hard (includes kaiser) has 2.4 times more Protein than Toaster pastries, brown-sugar-cinnamon.
• While 1 kg of Toaster pastries, brown-sugar-cinnamon contains 1.3 times more Energy, 1.9 times more Fat, 1.4 times more Carbohydrate and 15.4 times more Sugars than Rolls, hard (includes kaiser).
• Both Rolls, hard (includes kaiser) and Toaster pastries, brown-sugar-cinnamon offer comparable quantities of Fiber per one kilogram.