Comparing Nutrients in 1 pound Rolls, hard (includes kaiser) VS Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry)

Macros Ratio

	Protein	Fat	Carbs
Rolls, hard (includes kaiser)	14%	13%	73%
Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry)	4%	23%	73%

Macro Nutrients

	Rolls, hard (includes kaiser)	Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry)	Recommended Dietary Allowance
Energy	46% 1329kcal	60.7% 1760kcal	2900kcal per day for Men 19-50 years
Fat	20% 19.5g	46.5% 45g	97g per day for Men 19-50 years
Saturated Fat	8.6% 2.75g	51.2% 16.4g	32g per day for Men 19-50 years
Omega 3	27.5% 0.44g	93% 1.5g	1.6g per day for Men 19-50 years
Omega 6	43.3% 7.35g	77.4% 13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	184% 239g	245% 319g	130g per day for Men 19-50 years
Sugars	11% 8.03g	163% 119g	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	27.5% 20g	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	% 69g	g per day for Men 19-50 years
Sucrose	NA	% 8.07g	g per day for Men 19-50 years
Fiber	27.5% 10.4g	12% 4.54g	38g per day for Men 19-50 years
Protein	80% 45g	34% 19g	56g per day for Men 19-50 years

Vitamins

	Rolls, hard (includes kaiser)	Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry)	Recommended Dietary Allowance
Vitamin A	0% 0μg	102% 916μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	181% 2.17mg	245% 2.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	117% 1.52mg	195% 2.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	120% 19.2mg	193% 31mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37% 1.86mg	24.8% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	181% 2.36mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	108% 431μg	126% 503μg	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% 0mg	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	12.7% 1.9mg	27.2% 4.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.27% 2.72μg	58.2% 70μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, hard (includes kaiser)	Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry)	Recommended Dietary Allowance
Calcium	43% 431mg	7.26% 72.6mg	1000mg per day for Men 19-50 years
Copper	82% 0.74mg	34.8% 0.31mg	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	186% 15mg	312% 25mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	91% 2.1mg	64% 1.47mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	64.8% 454mg	56.4% 395mg	700mg per day for Men 19-50 years
Potassium	14.4% 490mg	13.6% 463mg	3400mg per day for Men 19-50 years
Selenium	322% 177μg	25.6% 14μg	55μg per day for Men 19-50 years
Sodium	165% 2468mg	101% 1515mg	1500mg per day for Men 19-50 years
Zinc	38.8% 4.26mg	15.7% 1.72mg	11mg per day for Men 19-50 years
Water	3.8% 141g	1.76% 65g	3700g per day for Men 19-50 years

Nutrient Comparison: Rolls, hard (includes kaiser) VS Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) per 1 lb

Compare the macro and micronutrient content in 1 lb of Rolls, hard (includes kaiser) versus 1 lb of Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Rolls, hard (includes kaiser) vs Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry):

• 1 pound of Rolls, hard (includes kaiser) has 1.5 times more Vitamin B5 than Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry).
• While 1 lb of Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) contains more Vitamin A, 1.4 times more Vitamin B1, 1.7 times more Vitamin B2, 1.6 times more Vitamin B3, 14.9 times more Vitamin B6, 2.1 times more Vitamin E and 25.7 times more Vitamin K than Rolls, hard (includes kaiser).
• Both Rolls, hard (includes kaiser) and Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) provide similar amounts of Vitamin B9 per one pound.
• 1 pound of Rolls, hard (includes kaiser) have insufficient amounts of Vitamin A and Vitamin K
• Both Rolls, hard (includes kaiser) as well as Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Rolls, hard (includes kaiser) vs Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry):

• 1 pound of Rolls, hard (includes kaiser) has 5.9 times more Calcium, 2.4 times more Copper, 2.3 times more Magnesium, 1.4 times more Manganese, 12.6 times more Selenium, 1.6 times more Sodium and 2.5 times more Zinc than Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry).
• While 1 lb of Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) contains 1.7 times more Iron than Rolls, hard (includes kaiser).
• Both Rolls, hard (includes kaiser) and Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) contain similar levels of Phosphorus and Potassium per one pound.
• 1 pound of Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Rolls, hard (includes kaiser) has 2.3 times more Fiber and 2.4 times more Protein than Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry).
• While 1 lb of Toaster pastries, fruit (includes apple, blueberry, cherry, strawberry) contains 1.3 times more Energy, 2.3 times more Fat, 6 times more Saturated Fat, 3.4 times more Omega 3, 1.8 times more Omega 6, 1.3 times more Carbohydrate and 14.8 times more Sugars than Rolls, hard (includes kaiser).