Comparing Nutrients in 1 pound Multicereal Kaiser Roll VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Multicereal Kaiser Roll	13%	18%	69%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Multicereal Kaiser Roll	Broccoli Raab	Recommended Dietary Allowance
Energy	42.7% 1238kcal	3.44% 100kcal	2900kcal per day for Men 19-50 years
Fat	25.3% 24.5g	2.3% 2.22g	97g per day for Men 19-50 years
Saturated Fat	9.92% 3.18g	1.18% 0.38g	32g per day for Men 19-50 years
Omega 3	255% 4.1g	53.6% 0.86g	1.6g per day for Men 19-50 years
Omega 6	53.4% 9.07g	0.77% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	157% 204g	9.94% 13g	130g per day for Men 19-50 years
Sugars	17.5% 12.7g	2.38% 1.72g	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	1.06% 0.77g	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	% 0.45g	g per day for Men 19-50 years
Sucrose	% 9.07g	% 0.5g	g per day for Men 19-50 years
Fiber	56% 21.3g	32.2% 12.2g	38g per day for Men 19-50 years
Protein	69.7% 39g	25.7% 14.4g	56g per day for Men 19-50 years

Vitamins

	Multicereal Kaiser Roll	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0.05% 0.45μg	66% 594μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	151% 1.8mg	61.2% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	73.3% 0.95mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	82.2% 13mg	34.6% 5.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.3% 1.8mg	29.2% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	66.3% 0.86mg	59.7% 0.78mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	22.2% 6.67μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	70.3% 281μg	94% 376μg	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	0.2% 0.18mg	102% 92mg	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	34% 5.13mg	49% 7.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Multicereal Kaiser Roll	Broccoli Raab	Recommended Dietary Allowance
Calcium	38.6% 386mg	49% 490mg	1000mg per day for Men 19-50 years
Copper	181% 1.63mg	21% 0.19mg	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	121% 9.7mg	8mg per day for Men 19-50 years
Magnesium	84.2% 354mg	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	256% 5.9mg	78% 1.8mg	2.3mg per day for Men 19-50 years
Molybdenum	34.3% 15.4μg	NA	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	47.3% 331mg	700mg per day for Men 19-50 years
Potassium	34.3% 1166mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	198% 109μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	181% 2722mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	67.6% 7.44mg	31.8% 3.5mg	11mg per day for Men 19-50 years
Water	4.4% 163g	11.3% 420g	3700g per day for Men 19-50 years

Nutrient Comparison: Multicereal Kaiser Roll VS Broccoli Raab per 1 lb

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

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

• 1 pound of Multicereal Kaiser Roll has 2.5 times more Vitamin B1, 1.6 times more Vitamin B2, 2.4 times more Vitamin B3 and 1.2 times more Vitamin B5 than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 1310 times more Vitamin A, 1.3 times more Vitamin B9, 505 times more Vitamin C, 1.4 times more Vitamin E and 80 times more Vitamin K than Vegan Multigrain Kaiser Roll, 60g.
• Both Multicereal Kaiser Roll and Broccoli Raab provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Multicereal Kaiser Roll have insufficient amounts of Vitamin A and Vitamin C
• Both Vegan Multigrain Kaiser Roll, 60g as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Multicereal Kaiser Roll vs Broccoli Raab:

• 1 pound of Multicereal Kaiser Roll has 8.6 times more Copper, 1.5 times more Iron, 3.5 times more Magnesium, 3.3 times more Manganese, 2.5 times more Phosphorus, 1.3 times more Potassium, 24 times more Selenium, 18.2 times more Sodium and 2.1 times more Zinc than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 1.3 times more Calcium and 2.6 times more Water than Vegan Multigrain Kaiser Roll, 60g.
• 1 pound of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Multicereal Kaiser Roll has 12.4 times more Energy, 11 times more Fat, 8.4 times more Saturated Fat, 4.8 times more Omega 3, 69 times more Omega 6, 15.8 times more Carbohydrate, 7.4 times more Sugars, 1.7 times more Fiber and 2.7 times more Protein than Broccoli Raab.
• 1 pound of Broccoli Raab provide inadequate amounts of Energy and Omega 6