Comparing Nutrients in 1 kilogram Multicereal Kaiser Roll VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Multicereal Kaiser Roll	13%	18%	69%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Multicereal Kaiser Roll	Oranges with Peel	Recommended Dietary Allowance
Energy	94% 2730kcal	21.7% 630kcal	2900kcal per day for Men 19-50 years
Fat	55.7% 54g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	22% 7g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	563% 9g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	118% 20g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	346% 450g	119% 155g	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	118% 45g	38g per day for Men 19-50 years
Protein	154% 86g	23.2% 13g	56g per day for Men 19-50 years

Vitamins

	Multicereal Kaiser Roll	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	14.4% 130μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	333% 4mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	162% 2.1mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	181% 29mg	31.3% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	80% 4mg	66% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	146% 1.9mg	71.5% 0.93mg	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	75% 300μg	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	789% 710mg	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	Oranges with Peel	Recommended Dietary Allowance
Calcium	85% 850mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	400% 3.6mg	63.3% 0.57mg	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	100% 8mg	8mg per day for Men 19-50 years
Magnesium	186% 780mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	565% 13mg	NA	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	31.4% 220mg	700mg per day for Men 19-50 years
Potassium	75.6% 2570mg	57.6% 1960mg	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	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	149% 16.4mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	9.73% 360g	22.2% 823g	3700g per day for Men 19-50 years

Nutrient Comparison: Multicereal Kaiser Roll VS Oranges with Peel per 1 kg

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

Lets compare vitamin content per 1 kilogram of Multicereal Kaiser Roll vs Oranges with Peel :

• 1 kilogram of Multicereal Kaiser Roll has 4 times more Vitamin B1, 4.2 times more Vitamin B2, 5.8 times more Vitamin B3, 1.2 times more Vitamin B5, 2 times more Vitamin B6 and 2.1 times more Vitamin B9 than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 1775 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 Raw Oranges with Peel have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Multicereal Kaiser Roll vs Oranges with Peel :

• 1 kilogram of Multicereal Kaiser Roll has 1.2 times more Calcium, 6.3 times more Copper, 4 times more Iron, 5.6 times more Magnesium, 8.5 times more Phosphorus, 1.3 times more Potassium, 34.3 times more Selenium, 300 times more Sodium and 14.9 times more Zinc than Oranges with Peel .
• While 1 kg of Raw Oranges with Peel contains 2.3 times more Water than Vegan Multigrain Kaiser Roll, 60g.
• 1 kilogram of Oranges with Peel lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Multicereal Kaiser Roll has 4.3 times more Energy, 18 times more Fat, 20 times more Saturated Fat, 56.3 times more Omega 3, 45.5 times more Omega 6, 2.9 times more Carbohydrate and 6.6 times more Protein than Oranges with Peel .
• Both Multicereal Kaiser Roll and Oranges with Peel offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6