Comparing Nutrients in 1 kilogram Multicereal Kaiser Roll VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Multicereal Kaiser Roll	13%	18%	69%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Multicereal Kaiser Roll	Dried Beechnuts	Recommended Dietary Allowance
Energy	94% 2730kcal	199% 5760kcal	2900kcal per day for Men 19-50 years
Fat	55.7% 54g	515% 500g	97g per day for Men 19-50 years
Saturated Fat	22% 7g	179% 57g	32g per day for Men 19-50 years
Omega 3	563% 9g	1063% 17g	1.6g per day for Men 19-50 years
Omega 6	118% 20g	1082% 184g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	346% 450g	258% 335g	130g per day for Men 19-50 years
Sugars	38.6% 28g	NA	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	NA	38g per day for Men 19-50 years
Protein	154% 86g	111% 62g	56g per day for Men 19-50 years

Vitamins

	Multicereal Kaiser Roll	Dried Beechnuts	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	253% 3.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	162% 2.1mg	285% 3.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	181% 29mg	55% 8.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	80% 4mg	185% 9.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	146% 1.9mg	526% 6.84mg	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	283% 1130μg	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	172% 155mg	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	75.3% 11.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.3% 28μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Multicereal Kaiser Roll	Dried Beechnuts	Recommended Dietary Allowance
Calcium	85% 850mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	400% 3.6mg	744% 6.7mg	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	308% 24.6mg	8mg per day for Men 19-50 years
Magnesium	186% 780mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	565% 13mg	583% 13.4mg	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	0% 0mg	700mg per day for Men 19-50 years
Potassium	75.6% 2570mg	299% 10170mg	3400mg per day for Men 19-50 years
Selenium	436% 240μg	NA	55μg per day for Men 19-50 years
Sodium	400% 6000mg	25.3% 380mg	1500mg per day for Men 19-50 years
Zinc	149% 16.4mg	32.7% 3.6mg	11mg per day for Men 19-50 years
Water	9.73% 360g	1.8% 66g	3700g per day for Men 19-50 years

Nutrient Comparison: Multicereal Kaiser Roll VS Dried Beechnuts per 1 kg

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

Lets compare vitamin content per 1 kilogram of Multicereal Kaiser Roll vs Dried Beechnuts:

• 1 kilogram of Multicereal Kaiser Roll has 1.3 times more Vitamin B1 and 3.3 times more Vitamin B3 than Dried Beechnuts.
• While 1 kg of Dried Beechnuts contains 1.8 times more Vitamin B2, 2.3 times more Vitamin B5, 3.6 times more Vitamin B6, 1.8 times more Vitamin B9 and 387.5 times more Vitamin C than Vegan Multigrain Kaiser Roll, 60g.
• 1 kilogram of Multicereal Kaiser Roll have insufficient amounts of Vitamin C
• Both Vegan Multigrain Kaiser Roll, 60g as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Multicereal Kaiser Roll vs Dried Beechnuts:

• 1 kilogram of Multicereal Kaiser Roll has 85 times more Calcium, 1.3 times more Iron, more Magnesium, more Phosphorus, 15.8 times more Sodium and 4.6 times more Zinc than Dried Beechnuts.
• While 1 kg of Dried Beechnuts contains 1.9 times more Copper and 4 times more Potassium than Vegan Multigrain Kaiser Roll, 60g.
• Both Multicereal Kaiser Roll and Dried Beechnuts contain similar levels of Manganese per one kilogram.
• 1 kilogram of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Multicereal Kaiser Roll has 1.3 times more Carbohydrate and 1.4 times more Protein than Dried Beechnuts.
• While 1 kg of Dried Beechnuts contains 2.1 times more Energy, 9.3 times more Fat, 8.2 times more Saturated Fat, 1.9 times more Omega 3 and 9.2 times more Omega 6 than Vegan Multigrain Kaiser Roll, 60g.