Comparing Nutrients in 1 kilogram Multicereal Kaiser Roll VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Multicereal Kaiser Roll	13%	18%	69%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Multicereal Kaiser Roll	Roasted Almonds	Recommended Dietary Allowance
Energy	94% 2730kcal	206% 5980kcal	2900kcal per day for Men 19-50 years
Fat	55.7% 54g	542% 525g	97g per day for Men 19-50 years
Saturated Fat	22% 7g	128% 41g	32g per day for Men 19-50 years
Omega 3	563% 9g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	118% 20g	761% 129g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	346% 450g	162% 210g	130g per day for Men 19-50 years
Sugars	38.6% 28g	67% 48.6g	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	0.14% 0.1g	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	% 0.1g	g per day for Men 19-50 years
Sucrose	% 20g	% 47.5g	g per day for Men 19-50 years
Fiber	124% 47g	287% 109g	38g per day for Men 19-50 years
Protein	154% 86g	374% 210g	56g per day for Men 19-50 years

Vitamins

	Multicereal Kaiser Roll	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	333% 4mg	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	162% 2.1mg	921% 12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	181% 29mg	227% 36.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	80% 4mg	64.2% 3.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	146% 1.9mg	105% 1.36mg	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	138% 550μg	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	0% 0mg	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	1593% 239mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.3% 28μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Multicereal Kaiser Roll	Roasted Almonds	Recommended Dietary Allowance
Calcium	85% 850mg	268% 2680mg	1000mg per day for Men 19-50 years
Copper	400% 3.6mg	1221% 11mg	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	466% 37.3mg	8mg per day for Men 19-50 years
Magnesium	186% 780mg	664% 2790mg	420mg per day for Men 19-50 years
Manganese	565% 13mg	970% 22.3mg	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	673% 4710mg	700mg per day for Men 19-50 years
Potassium	75.6% 2570mg	210% 7130mg	3400mg per day for Men 19-50 years
Selenium	436% 240μg	36.4% 20μg	55μg per day for Men 19-50 years
Sodium	400% 6000mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	149% 16.4mg	301% 33mg	11mg per day for Men 19-50 years
Water	9.73% 360g	0.65% 24g	3700g per day for Men 19-50 years

Nutrient Comparison: Multicereal Kaiser Roll VS Roasted Almonds per 1 kg

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

Lets compare vitamin content per 1 kilogram of Multicereal Kaiser Roll vs Roasted Almonds:

• 1 kilogram of Multicereal Kaiser Roll has 5.2 times more Vitamin B1, 1.2 times more Vitamin B5, 1.4 times more Vitamin B6 and more Vitamin K than Roasted Almonds.
• While 1 kg of Dry Roasted Almonds contains 5.7 times more Vitamin B2, 1.3 times more Vitamin B3 and 21.2 times more Vitamin E than Vegan Multigrain Kaiser Roll, 60g.
• Both Multicereal Kaiser Roll and Roasted Almonds provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Roasted Almonds have insufficient amounts of Vitamin K
• Both Vegan Multigrain Kaiser Roll, 60g as well as Dry Roasted Almonds 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 Roasted Almonds:

• 1 kilogram of Multicereal Kaiser Roll has 12 times more Selenium and 200 times more Sodium than Roasted Almonds.
• While 1 kg of Dry Roasted Almonds contains 3.2 times more Calcium, 3.1 times more Copper, 3.6 times more Magnesium, 1.7 times more Manganese, 2.5 times more Phosphorus, 2.8 times more Potassium and 2 times more Zinc than Vegan Multigrain Kaiser Roll, 60g.
• Both Multicereal Kaiser Roll and Roasted Almonds contain similar levels of Iron per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Multicereal Kaiser Roll has 90 times more Omega 3 and 2.1 times more Carbohydrate than Roasted Almonds.
• While 1 kg of Dry Roasted Almonds contains 2.2 times more Energy, 9.7 times more Fat, 5.8 times more Saturated Fat, 6.5 times more Omega 6, 1.7 times more Sugars, 2.3 times more Fiber and 2.4 times more Protein than Vegan Multigrain Kaiser Roll, 60g.
• 1 kilogram of Roasted Almonds provide inadequate amounts of Omega 3