Comparing Nutrients in 1 kilogram VeggieGurt Soy Yogurt VS Multicereal Kaiser Roll

Macros Ratio

	Protein	Fat	Carbs
VeggieGurt Soy Yogurt	39%	48%	13%
Multicereal Kaiser Roll	13%	18%	69%

Macro Nutrients

	VeggieGurt Soy Yogurt	Multicereal Kaiser Roll	Recommended Dietary Allowance
Energy	17.2% 500kcal	94% 2730kcal	2900kcal per day for Men 19-50 years
Fat	27% 26g	55.7% 54g	97g per day for Men 19-50 years
Saturated Fat	12.5% 4g	22% 7g	32g per day for Men 19-50 years
Omega 3	NA	563% 9g	1.6g per day for Men 19-50 years
Omega 6	NA	118% 20g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.3% 16g	346% 450g	130g per day for Men 19-50 years
Sugars	6.9% 5g	38.6% 28g	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	NA	0.41% 0.3g	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	NA	% 0.3g	g per day for Men 19-50 years
Sucrose	NA	% 20g	g per day for Men 19-50 years
Fiber	23.7% 9g	124% 47g	38g per day for Men 19-50 years
Protein	84% 47g	154% 86g	56g per day for Men 19-50 years

Vitamins

	VeggieGurt Soy Yogurt	Multicereal Kaiser Roll	Recommended Dietary Allowance
Vitamin A	NA	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	333% 4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	162% 2.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	181% 29mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	80% 4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	146% 1.9mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	49% 14.7μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	NA	155% 620μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	0.44% 0.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	75.3% 11.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	23.3% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	VeggieGurt Soy Yogurt	Multicereal Kaiser Roll	Recommended Dietary Allowance
Calcium	NA	85% 850mg	1000mg per day for Men 19-50 years
Copper	NA	400% 3.6mg	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	NA	400% 32mg	8mg per day for Men 19-50 years
Magnesium	NA	186% 780mg	420mg per day for Men 19-50 years
Manganese	NA	565% 13mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	75.6% 34μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	NA	266% 1860mg	700mg per day for Men 19-50 years
Potassium	NA	75.6% 2570mg	3400mg per day for Men 19-50 years
Selenium	NA	436% 240μg	55μg per day for Men 19-50 years
Sodium	21.3% 320mg	400% 6000mg	1500mg per day for Men 19-50 years
Zinc	NA	149% 16.4mg	11mg per day for Men 19-50 years
Water	NA	9.73% 360g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of VeggieGurt Soy Yogurt vs Multicereal Kaiser Roll:

Both K-take it veggie Vegan Organic Soy Yogurt Nature and Vegan Multigrain Kaiser Roll, 60g have similar amounts of vitamins per 1 kg

Comparing minerals per 1 kilogram for VeggieGurt Soy Yogurt vs Multicereal Kaiser Roll:

• Vegan Multigrain Kaiser Roll, 60g contains 18.8 times more Sodium than K-take it veggie Vegan Organic Soy Yogurt Nature.

Comparison of macro-nutrients per 1 kilogram:

• Vegan Multigrain Kaiser Roll, 60g contains 5.5 times more Energy, 2.1 times more Fat, 1.8 times more Saturated Fat, 28.1 times more Carbohydrate, 5.6 times more Sugars, 5.2 times more Fiber and 1.8 times more Protein than K-take it veggie Vegan Organic Soy Yogurt Nature.
• Both K-take it veggie Vegan Organic Soy Yogurt Nature as well as Vegan Multigrain Kaiser Roll, 60g have insufficient amounts of Glucose and Sucrose in 1 kg.