Comparing Nutrients in 1 kilogram Multicereal Kaiser Roll VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Multicereal Kaiser Roll	13%	18%	69%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Multicereal Kaiser Roll	Boiled Carrots	Recommended Dietary Allowance
Energy	94% 2730kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	55.7% 54g	1.86% 1.8g	97g per day for Men 19-50 years
Saturated Fat	22% 7g	0.94% 0.3g	32g per day for Men 19-50 years
Omega 3	563% 9g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	118% 20g	5.1% 0.87g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	346% 450g	63.2% 82.2g	130g per day for Men 19-50 years
Sugars	38.6% 28g	47.6% 34.5g	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	4.97% 3.6g	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	% 4g	g per day for Men 19-50 years
Sucrose	% 20g	% 27g	g per day for Men 19-50 years
Fiber	124% 47g	79% 30g	38g per day for Men 19-50 years
Protein	154% 86g	13.6% 7.6g	56g per day for Men 19-50 years

Vitamins

	Multicereal Kaiser Roll	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	947% 8520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	333% 4mg	55% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	162% 2.1mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	181% 29mg	40.3% 6.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	80% 4mg	46.4% 2.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	146% 1.9mg	118% 1.53mg	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	35% 140μg	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	40% 36mg	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	68.7% 10.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.3% 28μg	114% 137μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Multicereal Kaiser Roll	Boiled Carrots	Recommended Dietary Allowance
Calcium	85% 850mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	400% 3.6mg	19% 0.17mg	0.9mg per day for Men 19-50 years
Fluoride	NA	12% 475μg	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	42.5% 3.4mg	8mg per day for Men 19-50 years
Magnesium	186% 780mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	565% 13mg	67.4% 1.55mg	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	43% 300mg	700mg per day for Men 19-50 years
Potassium	75.6% 2570mg	69% 2350mg	3400mg per day for Men 19-50 years
Selenium	436% 240μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	400% 6000mg	38.7% 580mg	1500mg per day for Men 19-50 years
Zinc	149% 16.4mg	18% 2mg	11mg per day for Men 19-50 years
Water	9.73% 360g	24.4% 902g	3700g per day for Men 19-50 years

Nutrient Comparison: Multicereal Kaiser Roll VS Boiled Carrots per 1 kg

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

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

• 1 kilogram of Multicereal Kaiser Roll has 6.1 times more Vitamin B1, 4.8 times more Vitamin B2, 4.5 times more Vitamin B3, 1.7 times more Vitamin B5, 1.2 times more Vitamin B6 and 4.4 times more Vitamin B9 than Boiled Carrots.
• While 1 kg of Boiled and Drained Carrots contains 8520 times more Vitamin A, 90 times more Vitamin C and 4.9 times more Vitamin K than Vegan Multigrain Kaiser Roll, 60g.
• Both Multicereal Kaiser Roll and Boiled Carrots provide similar amounts of Vitamin E per one kilogram.
• 1 kilogram of Multicereal Kaiser Roll have insufficient amounts of Vitamin A and Vitamin C
• Both Vegan Multigrain Kaiser Roll, 60g as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Multicereal Kaiser Roll has 2.8 times more Calcium, 21.2 times more Copper, 9.4 times more Iron, 7.8 times more Magnesium, 8.4 times more Manganese, 6.2 times more Phosphorus, 34.3 times more Selenium, 10.3 times more Sodium and 8.2 times more Zinc than Boiled Carrots.
• While 1 kg of Boiled and Drained Carrots contains 2.5 times more Water than Vegan Multigrain Kaiser Roll, 60g.
• Both Multicereal Kaiser Roll and Boiled Carrots contain similar levels of Potassium per one kilogram.
• 1 kilogram of Boiled Carrots lack sufficient amounts of Copper, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Multicereal Kaiser Roll has 7.8 times more Energy, 30 times more Fat, 23.3 times more Saturated Fat, 900 times more Omega 3, 23 times more Omega 6, 5.5 times more Carbohydrate, 1.6 times more Fiber and 11.3 times more Protein than Boiled Carrots.
• Both Multicereal Kaiser Roll and Boiled Carrots offer comparable quantities of Sugars per one kilogram.
• 1 kilogram of Boiled Carrots provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein