Comparing Nutrients in 1 kilogram Multicereal Kaiser Roll VS Boiled Skinless Apples

Macros Ratio

	Protein	Fat	Carbs
Multicereal Kaiser Roll	13%	18%	69%
Boiled Skinless Apples	2%	6%	92%

Macro Nutrients

	Multicereal Kaiser Roll	Boiled Skinless Apples	Recommended Dietary Allowance
Energy	94% 2730kcal	18.3% 530kcal	2900kcal per day for Men 19-50 years
Fat	55.7% 54g	3.7% 3.6g	97g per day for Men 19-50 years
Saturated Fat	22% 7g	1.8% 0.58g	32g per day for Men 19-50 years
Omega 3	563% 9g	11.3% 0.18g	1.6g per day for Men 19-50 years
Omega 6	118% 20g	5.06% 0.86g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	346% 450g	105% 136g	130g per day for Men 19-50 years
Sugars	38.6% 28g	152% 110g	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	0.41% 0.3g	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	% 0.3g	NA	g per day for Men 19-50 years
Sucrose	% 20g	NA	g per day for Men 19-50 years
Fiber	124% 47g	63% 24g	38g per day for Men 19-50 years
Protein	154% 86g	4.64% 2.6g	56g per day for Men 19-50 years

Vitamins

	Multicereal Kaiser Roll	Boiled Skinless Apples	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	333% 4mg	13.3% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	162% 2.1mg	9.23% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	181% 29mg	5.94% 0.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	80% 4mg	9.2% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	146% 1.9mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	49% 14.7μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	155% 620μg	2.5% 10μg	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	0.44% 0.4mg	2.22% 2mg	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	75.3% 11.3mg	3.33% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.3% 28μg	5% 6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Multicereal Kaiser Roll	Boiled Skinless Apples	Recommended Dietary Allowance
Calcium	85% 850mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	400% 3.6mg	39% 0.35mg	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	400% 32mg	23.8% 1.9mg	8mg per day for Men 19-50 years
Magnesium	186% 780mg	7.14% 30mg	420mg per day for Men 19-50 years
Manganese	565% 13mg	51.3% 1.18mg	2.3mg per day for Men 19-50 years
Molybdenum	75.6% 34μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	266% 1860mg	11.4% 80mg	700mg per day for Men 19-50 years
Potassium	75.6% 2570mg	26% 880mg	3400mg per day for Men 19-50 years
Selenium	436% 240μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	400% 6000mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	149% 16.4mg	3.64% 0.4mg	11mg per day for Men 19-50 years
Water	9.73% 360g	23% 855g	3700g per day for Men 19-50 years

Nutrient Comparison: Multicereal Kaiser Roll VS Boiled Skinless Apples per 1 kg

Compare the macro and micronutrient content in 1 kg of Multicereal Kaiser Roll versus 1 kg of Boiled Skinless Apples to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Multicereal Kaiser Roll vs Boiled Skinless Apples:

• 1 kilogram of Multicereal Kaiser Roll has 25 times more Vitamin B1, 17.5 times more Vitamin B2, 30.5 times more Vitamin B3, 8.7 times more Vitamin B5, 4.3 times more Vitamin B6, 62 times more Vitamin B9, 22.6 times more Vitamin E and 4.7 times more Vitamin K than Boiled Skinless Apples.
• 1 kilogram of Boiled Skinless Apples have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B9, Vitamin E and Vitamin K
• Both Vegan Multigrain Kaiser Roll, 60g as well as Boiled Raw Apples Without Skin have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Multicereal Kaiser Roll vs Boiled Skinless Apples:

• 1 kilogram of Multicereal Kaiser Roll has 17 times more Calcium, 10.3 times more Copper, 16.8 times more Iron, 26 times more Magnesium, 11 times more Manganese, 23.3 times more Phosphorus, 2.9 times more Potassium, 80 times more Selenium, 600 times more Sodium and 41 times more Zinc than Boiled Skinless Apples.
• While 1 kg of Boiled Raw Apples Without Skin contains 2.4 times more Water than Vegan Multigrain Kaiser Roll, 60g.
• 1 kilogram of Boiled Skinless Apples lack sufficient amounts of Calcium, Magnesium, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Multicereal Kaiser Roll has 5.2 times more Energy, 15 times more Fat, 12.1 times more Saturated Fat, 50 times more Omega 3, 23.3 times more Omega 6, 3.3 times more Carbohydrate, 2 times more Fiber and 33.1 times more Protein than Boiled Skinless Apples.
• While 1 kg of Boiled Raw Apples Without Skin contains 3.9 times more Sugars than Vegan Multigrain Kaiser Roll, 60g.
• 1 kilogram of Boiled Skinless Apples provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein