Comparing Nutrients in 1 pound Multicereal Kaiser Roll VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Multicereal Kaiser Roll	13%	18%	69%
Almonds	14%	72%	14%

Macro Nutrients

	Multicereal Kaiser Roll	Almonds	Recommended Dietary Allowance
Energy	42.7% 1238kcal	91% 2626kcal	2900kcal per day for Men 19-50 years
Fat	25.3% 24.5g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	9.92% 3.18g	54% 17.2g	32g per day for Men 19-50 years
Omega 3	255% 4.1g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	53.4% 9.07g	329% 56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	157% 204g	75% 98g	130g per day for Men 19-50 years
Sugars	17.5% 12.7g	27.2% 19.7g	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	0.19% 0.14g	0.69% 0.5g	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	% 0.77g	g per day for Men 19-50 years
Sucrose	% 9.07g	% 18g	g per day for Men 19-50 years
Fiber	56% 21.3g	149% 56.7g	38g per day for Men 19-50 years
Protein	69.7% 39g	171% 96g	56g per day for Men 19-50 years

Vitamins

	Multicereal Kaiser Roll	Almonds	Recommended Dietary Allowance
Vitamin A	0.05% 0.45μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	151% 1.8mg	77.5% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	73.3% 0.95mg	397% 5.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	82.2% 13mg	103% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.3% 1.8mg	42.7% 2.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	66.3% 0.86mg	48% 0.62mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	22.2% 6.67μg	862% 259μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	70.3% 281μg	50% 200μg	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	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	34% 5.13mg	775% 116mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Multicereal Kaiser Roll	Almonds	Recommended Dietary Allowance
Calcium	38.6% 386mg	122% 1220mg	1000mg per day for Men 19-50 years
Copper	181% 1.63mg	520% 4.68mg	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	210% 17mg	8mg per day for Men 19-50 years
Magnesium	84.2% 354mg	292% 1225mg	420mg per day for Men 19-50 years
Manganese	256% 5.9mg	430% 9.9mg	2.3mg per day for Men 19-50 years
Molybdenum	34.3% 15.4μg	457% 205μg	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	312% 2182mg	700mg per day for Men 19-50 years
Potassium	34.3% 1166mg	98% 3325mg	3400mg per day for Men 19-50 years
Selenium	198% 109μg	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	181% 2722mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	67.6% 7.44mg	129% 14mg	11mg per day for Men 19-50 years
Water	4.4% 163g	0.54% 20g	3700g per day for Men 19-50 years

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

• Vegan Multigrain Kaiser Roll, 60g has 2 times more Vitamin B1, 1.4 times more Vitamin B6, 1.4 times more Vitamin B9 and more Vitamin K than Almonds.
• While Almonds contain 5.4 times more Vitamin B2, 38.8 times more Vitamin B7 and 22.7 times more Vitamin E than Vegan Multigrain Kaiser Roll, 60g.
• Both Vegan Multigrain Kaiser Roll, 60g and Almonds have similar amounts of Vitamin B3 and Vitamin B5 per 1 lb.
• Both Vegan Multigrain Kaiser Roll, 60g as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 lb.

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

• Vegan Multigrain Kaiser Roll, 60g has 5.9 times more Selenium and 600 times more Sodium than Almonds.
• While Almonds contain 3.2 times more Calcium, 2.9 times more Copper, 3.5 times more Magnesium, 1.7 times more Manganese, 13.3 times more Molybdenum, 2.6 times more Phosphorus, 2.9 times more Potassium and 1.9 times more Zinc than Vegan Multigrain Kaiser Roll, 60g.
• Both Vegan Multigrain Kaiser Roll, 60g and Almonds have similar amounts of Iron per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Vegan Multigrain Kaiser Roll, 60g has 300 times more Omega 3 and 2.1 times more Carbohydrate than Almonds.
• While Almonds contain 2.1 times more Energy, 9.2 times more Fat, 5.4 times more Saturated Fat, 6.2 times more Omega 6, 1.6 times more Sugars, 2.7 times more Fiber and 2.5 times more Protein than Vegan Multigrain Kaiser Roll, 60g.
• Both Vegan Multigrain Kaiser Roll, 60g as well as Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.