Comparing Nutrients in 1 pound Apples VS Multicereal Kaiser Roll

Macros Ratio

	Protein	Fat	Carbs
Apples	2%	3%	95%
Multicereal Kaiser Roll	13%	18%	69%

Macro Nutrients

	Apples	Multicereal Kaiser Roll	Recommended Dietary Allowance
Energy	8.13% 236kcal	42.7% 1238kcal	2900kcal per day for Men 19-50 years
Fat	0.79% 0.77g	25.3% 24.5g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	9.92% 3.18g	32g per day for Men 19-50 years
Omega 3	2.55% 0.041g	255% 4.1g	1.6g per day for Men 19-50 years
Omega 6	1.15% 0.2g	53.4% 9.07g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48% 62.6g	157% 204g	130g per day for Men 19-50 years
Sugars	65% 47g	17.5% 12.7g	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	37% 26.8g	0.19% 0.14g	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	% 11g	% 0.14g	g per day for Men 19-50 years
Sucrose	% 9.4g	% 9.07g	g per day for Men 19-50 years
Fiber	28.6% 11g	56% 21.3g	38g per day for Men 19-50 years
Protein	2.1% 1.18g	69.7% 39g	56g per day for Men 19-50 years

Vitamins

	Apples	Multicereal Kaiser Roll	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	0.05% 0.45μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.43% 0.077mg	151% 1.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.07% 0.12mg	73.3% 0.95mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.58% 0.41mg	82.2% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.53% 0.28mg	36.3% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.3% 0.19mg	66.3% 0.86mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	22.2% 6.67μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	3.4% 13.6μg	70.3% 281μg	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	23% 21mg	0.2% 0.18mg	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	5.44% 0.82mg	34% 5.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.3% 9.98μg	10.6% 12.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Apples	Multicereal Kaiser Roll	Recommended Dietary Allowance
Calcium	2.72% 27.2mg	38.6% 386mg	1000mg per day for Men 19-50 years
Copper	13.6% 0.12mg	181% 1.63mg	0.9mg per day for Men 19-50 years
Fluoride	0.37% 15μg	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	6.8% 0.54mg	181% 14.5mg	8mg per day for Men 19-50 years
Magnesium	5.4% 22.7mg	84.2% 354mg	420mg per day for Men 19-50 years
Manganese	6.9% 0.16mg	256% 5.9mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	34.3% 15.4μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	7.13% 50mg	121% 844mg	700mg per day for Men 19-50 years
Potassium	14.3% 485mg	34.3% 1166mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	198% 109μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	181% 2722mg	1500mg per day for Men 19-50 years
Zinc	1.65% 0.18mg	67.6% 7.44mg	11mg per day for Men 19-50 years
Water	10.5% 388g	4.4% 163g	3700g per day for Men 19-50 years

Nutrient Comparison: Apples VS Multicereal Kaiser Roll per 1 lb

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

Lets compare vitamin content per 1 pound of Apples vs Multicereal Kaiser Roll:

• 1 pound of Apples has 115 times more Vitamin C than Multicereal Kaiser Roll.
• While 1 lb of Vegan Multigrain Kaiser Roll, 60g contains 23.5 times more Vitamin B1, 8.1 times more Vitamin B2, 31.9 times more Vitamin B3, 6.6 times more Vitamin B5, 4.6 times more Vitamin B6, 20.7 times more Vitamin B9, 6.3 times more Vitamin E and 1.3 times more Vitamin K than Raw Apples with skin.
• 1 pound of Apples have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B9, Vitamin E and Vitamin K
• 1 pound of Multicereal Kaiser Roll have insufficient amounts of Vitamin C
• Both Raw Apples with skin as well as Vegan Multigrain Kaiser Roll, 60g have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Apples vs Multicereal Kaiser Roll:

• 1 pound of Apples has 2.4 times more Water than Multicereal Kaiser Roll.
• While 1 lb of Vegan Multigrain Kaiser Roll, 60g contains 14.2 times more Calcium, 13.3 times more Copper, 26.7 times more Iron, 15.6 times more Magnesium, 37.1 times more Manganese, 16.9 times more Phosphorus, 2.4 times more Potassium, more Selenium, 600 times more Sodium and 41 times more Zinc than Raw Apples with skin.
• 1 pound of Apples lack sufficient amounts of Calcium, Iron, Magnesium, Manganese, Phosphorus, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Apples has 3.7 times more Sugars and 196.7 times more Fructose than Multicereal Kaiser Roll.
• While 1 lb of Vegan Multigrain Kaiser Roll, 60g contains 5.3 times more Energy, 31.8 times more Fat, 25 times more Saturated Fat, 100 times more Omega 3, 46.5 times more Omega 6, 3.3 times more Carbohydrate, 2 times more Fiber and 33.1 times more Protein than Raw Apples with skin.
• 1 pound of Apples provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein