Comparing Nutrients in 1 pound Oil Roasted Almonds VS Multicereal Kaiser Roll

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Multicereal Kaiser Roll	13%	18%	69%

Macro Nutrients

	Oil Roasted Almonds	Multicereal Kaiser Roll	Recommended Dietary Allowance
Energy	95% 2753kcal	42.7% 1238kcal	2900kcal per day for Men 19-50 years
Fat	258% 250g	25.3% 24.5g	97g per day for Men 19-50 years
Saturated Fat	59.6% 19g	9.92% 3.18g	32g per day for Men 19-50 years
Omega 3	0% 0g	255% 4.1g	1.6g per day for Men 19-50 years
Omega 6	361% 61.3g	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	61.7% 80g	157% 204g	130g per day for Men 19-50 years
Sugars	28.5% 20.6g	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	0% 0g	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	% 0.18g	% 0.14g	g per day for Men 19-50 years
Sucrose	% 20g	% 9.07g	g per day for Men 19-50 years
Fiber	125% 47.6g	56% 21.3g	38g per day for Men 19-50 years
Protein	172% 96g	69.7% 39g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Multicereal Kaiser Roll	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.05% 0.45μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.8% 0.42mg	151% 1.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	273% 3.54mg	73.3% 0.95mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	104% 16.6mg	82.2% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.8% 1.04mg	36.3% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41% 0.54mg	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	30.6% 122μg	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	0% 0mg	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	785% 118mg	34% 5.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	10.6% 12.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Almonds	Multicereal Kaiser Roll	Recommended Dietary Allowance
Calcium	132% 1320mg	38.6% 386mg	1000mg per day for Men 19-50 years
Copper	481% 4.33mg	181% 1.63mg	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	209% 16.7mg	181% 14.5mg	8mg per day for Men 19-50 years
Magnesium	296% 1243mg	84.2% 354mg	420mg per day for Men 19-50 years
Manganese	485% 11mg	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	302% 2114mg	121% 844mg	700mg per day for Men 19-50 years
Potassium	93% 3171mg	34.3% 1166mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	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	127% 14mg	67.6% 7.44mg	11mg per day for Men 19-50 years
Water	0.34% 12.7g	4.4% 163g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Multicereal Kaiser Roll per 1 lb

Compare the macro and micronutrient content in 1 lb of Oil Roasted Almonds 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 Oil Roasted Almonds vs Multicereal Kaiser Roll:

• 1 pound of Oil Roasted Almonds has 3.7 times more Vitamin B2, 1.3 times more Vitamin B3 and 23 times more Vitamin E than Multicereal Kaiser Roll.
• While 1 lb of Vegan Multigrain Kaiser Roll, 60g contains 4.3 times more Vitamin B1, 1.7 times more Vitamin B5, 1.6 times more Vitamin B6, 2.3 times more Vitamin B9 and more Vitamin K than Oil Roasted Almonds.
• 1 pound of Oil Roasted Almonds have insufficient amounts of Vitamin K
• Both Oil Roasted Almonds as well as Vegan Multigrain Kaiser Roll, 60g have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Oil Roasted Almonds vs Multicereal Kaiser Roll:

• 1 pound of Oil Roasted Almonds has 3.4 times more Calcium, 2.7 times more Copper, 3.5 times more Magnesium, 1.9 times more Manganese, 2.5 times more Phosphorus, 2.7 times more Potassium and 1.9 times more Zinc than Multicereal Kaiser Roll.
• While 1 lb of Vegan Multigrain Kaiser Roll, 60g contains 5.9 times more Selenium and 600 times more Sodium than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Multicereal Kaiser Roll contain similar levels of Iron per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oil Roasted Almonds has 2.2 times more Energy, 10.2 times more Fat, 6 times more Saturated Fat, 6.8 times more Omega 6, 1.6 times more Sugars, 2.2 times more Fiber and 2.5 times more Protein than Multicereal Kaiser Roll.
• While 1 lb of Vegan Multigrain Kaiser Roll, 60g contains more Omega 3 and 2.5 times more Carbohydrate than Oil Roasted Almonds.
• 1 pound of Oil Roasted Almonds provide inadequate amounts of Omega 3