Comparing Nutrients in 1 kilogram Multicereal Kaiser Roll VS Canned Carrots with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Multicereal Kaiser Roll	13%	18%	69%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Multicereal Kaiser Roll	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	94% 2730kcal	7.93% 230kcal	2900kcal per day for Men 19-50 years
Fat	55.7% 54g	1.44% 1.4g	97g per day for Men 19-50 years
Saturated Fat	22% 7g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	563% 9g	5% 0.08g	1.6g per day for Men 19-50 years
Omega 6	118% 20g	3.3% 0.56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	346% 450g	41.3% 53.7g	130g per day for Men 19-50 years
Sugars	38.6% 28g	34% 24.6g	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	47.4% 18g	38g per day for Men 19-50 years
Protein	154% 86g	10.4% 5.8g	56g per day for Men 19-50 years

Vitamins

	Multicereal Kaiser Roll	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	681% 6130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	333% 4mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	162% 2.1mg	20.8% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	181% 29mg	26.3% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	80% 4mg	27.8% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	146% 1.9mg	86% 1.12mg	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	20% 80μg	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	22.2% 20mg	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	48.7% 7.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.3% 28μg	81.7% 98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Multicereal Kaiser Roll	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	85% 850mg	31% 310mg	1000mg per day for Men 19-50 years
Copper	400% 3.6mg	114% 1.03mg	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	65% 5.2mg	8mg per day for Men 19-50 years
Magnesium	186% 780mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	565% 13mg	196% 4.5mg	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	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	75.6% 2570mg	51% 1730mg	3400mg per day for Men 19-50 years
Selenium	436% 240μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	400% 6000mg	160% 2400mg	1500mg per day for Men 19-50 years
Zinc	149% 16.4mg	26.4% 2.9mg	11mg per day for Men 19-50 years
Water	9.73% 360g	25% 930g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Multicereal Kaiser Roll vs Canned Carrots with Liquids and Salt:

• Vegan Multigrain Kaiser Roll, 60g has 21.1 times more Vitamin B1, 7.8 times more Vitamin B2, 6.9 times more Vitamin B3, 2.9 times more Vitamin B5, 1.7 times more Vitamin B6, 7.8 times more Vitamin B9 and 1.5 times more Vitamin E than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 6130 times more Vitamin A, 50 times more Vitamin C and 3.5 times more Vitamin K than Vegan Multigrain Kaiser Roll, 60g.
• Both Vegan Multigrain Kaiser Roll, 60g as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Multicereal Kaiser Roll vs Canned Carrots with Liquids and Salt:

• Vegan Multigrain Kaiser Roll, 60g has 2.7 times more Calcium, 3.5 times more Copper, 6.2 times more Iron, 8.7 times more Magnesium, 2.9 times more Manganese, 9.3 times more Phosphorus, 1.5 times more Potassium, 60 times more Selenium, 2.5 times more Sodium and 5.7 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 2.6 times more Water than Vegan Multigrain Kaiser Roll, 60g.

Comparison of macro-nutrients per 1 kilogram:

• Vegan Multigrain Kaiser Roll, 60g has 11.9 times more Energy, 38.6 times more Fat, 28 times more Saturated Fat, 112.5 times more Omega 3, 35.7 times more Omega 6, 8.4 times more Carbohydrate, 2.6 times more Fiber and 14.8 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Vegan Multigrain Kaiser Roll, 60g and Canned Carrots Solids and Liquids with Salt have similar amounts of Sugars per 1 kg.
• Both Vegan Multigrain Kaiser Roll, 60g as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.