Comparing Nutrients in 1 pound Multicereal Kaiser Roll VS Almond Flour

Macros Ratio

	Protein	Fat	Carbs
Multicereal Kaiser Roll	13%	18%	69%
Almond Flour	17%	73%	10%

Macro Nutrients

	Multicereal Kaiser Roll	Almond Flour	Recommended Dietary Allowance
Energy	42.7% 1238kcal	NA	2900kcal per day for Men 19-50 years
Fat	25.3% 24.5g	235% 228g	97g per day for Men 19-50 years
Saturated Fat	9.92% 3.18g	NA	32g per day for Men 19-50 years
Omega 3	255% 4.1g	NA	1.6g per day for Men 19-50 years
Omega 6	53.4% 9.07g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	157% 204g	56.5% 73.5g	130g per day for Men 19-50 years
Sugars	17.5% 12.7g	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	0.19% 0.14g	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	% 0.14g	NA	g per day for Men 19-50 years
Sucrose	% 9.07g	NA	g per day for Men 19-50 years
Fiber	56% 21.3g	111% 42g	38g per day for Men 19-50 years
Protein	69.7% 39g	212% 119g	56g per day for Men 19-50 years

Vitamins

	Multicereal Kaiser Roll	Almond Flour	Recommended Dietary Allowance
Vitamin A	0.05% 0.45μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	151% 1.8mg	42.3% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	73.3% 0.95mg	261% 3.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	82.2% 13mg	113% 18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.3% 1.8mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	66.3% 0.86mg	35% 0.45mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	22.2% 6.67μg	1045% 313μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	70.3% 281μg	43% 171μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.2% 0.18mg	NA	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	34% 5.13mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Multicereal Kaiser Roll	Almond Flour	Recommended Dietary Allowance
Calcium	38.6% 386mg	105% 1052mg	1000mg per day for Men 19-50 years
Copper	181% 1.63mg	491% 4.42mg	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	181% 14.5mg	183% 14.6mg	8mg per day for Men 19-50 years
Magnesium	84.2% 354mg	271% 1139mg	420mg per day for Men 19-50 years
Manganese	256% 5.9mg	357% 8.2mg	2.3mg per day for Men 19-50 years
Molybdenum	34.3% 15.4μg	364% 164μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	121% 844mg	332% 2322mg	700mg per day for Men 19-50 years
Potassium	34.3% 1166mg	89% 3025mg	3400mg per day for Men 19-50 years
Selenium	198% 109μg	6.1% 3.37μg	55μg per day for Men 19-50 years
Sodium	181% 2722mg	0.27% 4.06mg	1500mg per day for Men 19-50 years
Zinc	67.6% 7.44mg	115% 12.7mg	11mg per day for Men 19-50 years
Water	4.4% 163g	0.53% 19.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Multicereal Kaiser Roll VS Almond Flour per 1 lb

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

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

• 1 pound of Multicereal Kaiser Roll has 3.6 times more Vitamin B1, 1.9 times more Vitamin B6 and 1.6 times more Vitamin B9 than Almond Flour.
• While 1 lb of Almond Flour contains 3.6 times more Vitamin B2, 1.4 times more Vitamin B3 and 47 times more Vitamin B7 than Vegan Multigrain Kaiser Roll, 60g.

Comparing minerals per 1 pound for Multicereal Kaiser Roll vs Almond Flour:

• 1 pound of Multicereal Kaiser Roll has 32.3 times more Selenium and 671.1 times more Sodium than Almond Flour.
• While 1 lb of Almond Flour contains 2.7 times more Calcium, 2.7 times more Copper, 3.2 times more Magnesium, 1.4 times more Manganese, 10.6 times more Molybdenum, 2.8 times more Phosphorus, 2.6 times more Potassium and 1.7 times more Zinc than Vegan Multigrain Kaiser Roll, 60g.
• Both Multicereal Kaiser Roll and Almond Flour contain similar levels of Iron per one pound.
• 1 pound of Almond Flour lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Multicereal Kaiser Roll has 2.8 times more Carbohydrate than Almond Flour.
• While 1 lb of Almond Flour contains 9.3 times more Fat, 2 times more Fiber and 3 times more Protein than Vegan Multigrain Kaiser Roll, 60g.