Comparing Nutrients in 1 pound Multicereal Kaiser Roll VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Multicereal Kaiser Roll	13%	18%	69%
Carrots	8%	5%	87%

Macro Nutrients

	Multicereal Kaiser Roll	Carrots	Recommended Dietary Allowance
Energy	42.7% 1238kcal	6.4% 186kcal	2900kcal per day for Men 19-50 years
Fat	25.3% 24.5g	1.12% 1.1g	97g per day for Men 19-50 years
Saturated Fat	9.92% 3.18g	0.45% 0.15g	32g per day for Men 19-50 years
Omega 3	255% 4.1g	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	53.4% 9.07g	2.67% 0.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	157% 204g	33.4% 43.5g	130g per day for Men 19-50 years
Sugars	17.5% 12.7g	29.7% 21.5g	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	3.44% 2.5g	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	% 2.68g	g per day for Men 19-50 years
Sucrose	% 9.07g	% 16.3g	g per day for Men 19-50 years
Fiber	56% 21.3g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	69.7% 39g	7.53% 4.2g	56g per day for Men 19-50 years

Vitamins

	Multicereal Kaiser Roll	Carrots	Recommended Dietary Allowance
Vitamin A	0.05% 0.45μg	421% 3787μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	151% 1.8mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	73.3% 0.95mg	20.2% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	82.2% 13mg	28% 4.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.3% 1.8mg	24.8% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	66.3% 0.86mg	48% 0.63mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	22.2% 6.67μg	33.6% 10μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	70.3% 281μg	21.5% 86μg	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	29.7% 26.8mg	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	20% 3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	50% 60μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Multicereal Kaiser Roll	Carrots	Recommended Dietary Allowance
Calcium	38.6% 386mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	181% 1.63mg	22.7% 0.2mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.36% 14.5μg	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	17% 1.36mg	8mg per day for Men 19-50 years
Magnesium	84.2% 354mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	256% 5.9mg	28.2% 0.65mg	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	22.7% 159mg	700mg per day for Men 19-50 years
Potassium	34.3% 1166mg	42.7% 1451mg	3400mg per day for Men 19-50 years
Selenium	198% 109μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	181% 2722mg	21% 313mg	1500mg per day for Men 19-50 years
Zinc	67.6% 7.44mg	9.9% 1.1mg	11mg per day for Men 19-50 years
Water	4.4% 163g	11% 400g	3700g per day for Men 19-50 years

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

• Vegan Multigrain Kaiser Roll, 60g has 6.1 times more Vitamin B1, 3.6 times more Vitamin B2, 3 times more Vitamin B3, 1.5 times more Vitamin B5, 1.4 times more Vitamin B6, 3.3 times more Vitamin B9 and 1.7 times more Vitamin E than Raw Carrots.
• While Raw Carrots contain 8350 times more Vitamin A, 1.5 times more Vitamin B7, 147.5 times more Vitamin C and 4.7 times more Vitamin K than Vegan Multigrain Kaiser Roll, 60g.
• Both Vegan Multigrain Kaiser Roll, 60g as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Vegan Multigrain Kaiser Roll, 60g has 2.6 times more Calcium, 8 times more Copper, 10.7 times more Iron, 6.5 times more Magnesium, 9.1 times more Manganese, 5.3 times more Phosphorus, 240 times more Selenium, 8.7 times more Sodium and 6.8 times more Zinc than Raw Carrots.
• While Raw Carrots contain 2.5 times more Water than Vegan Multigrain Kaiser Roll, 60g.
• Both Vegan Multigrain Kaiser Roll, 60g and Raw Carrots have similar amounts of Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Vegan Multigrain Kaiser Roll, 60g has 6.7 times more Energy, 22.5 times more Fat, 21.9 times more Saturated Fat, 450 times more Omega 3, 20 times more Omega 6, 4.7 times more Carbohydrate, 1.7 times more Fiber and 9.2 times more Protein than Raw Carrots.
• While Raw Carrots contain 1.7 times more Sugars than Vegan Multigrain Kaiser Roll, 60g.
• Both Vegan Multigrain Kaiser Roll, 60g as well as Raw Carrots have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.