Comparing Nutrients in 1 pound Multicereal Kaiser Roll VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Multicereal Kaiser Roll	13%	18%	69%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Multicereal Kaiser Roll	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	42.7% 1238kcal	95% 2753kcal	2900kcal per day for Men 19-50 years
Fat	25.3% 24.5g	258% 250g	97g per day for Men 19-50 years
Saturated Fat	9.92% 3.18g	59.6% 19g	32g per day for Men 19-50 years
Omega 3	255% 4.1g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	53.4% 9.07g	361% 61.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	157% 204g	61.7% 80g	130g per day for Men 19-50 years
Sugars	17.5% 12.7g	28.5% 20.6g	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% 0g	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	% 0.18g	g per day for Men 19-50 years
Sucrose	% 9.07g	% 20g	g per day for Men 19-50 years
Fiber	56% 21.3g	125% 47.6g	38g per day for Men 19-50 years
Protein	69.7% 39g	172% 96g	56g per day for Men 19-50 years

Vitamins

	Multicereal Kaiser Roll	Oil Roasted 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	34.8% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	73.3% 0.95mg	273% 3.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	82.2% 13mg	104% 16.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.3% 1.8mg	20.8% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	66.3% 0.86mg	41% 0.54mg	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	30.6% 122μg	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	785% 118mg	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	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	38.6% 386mg	132% 1320mg	1000mg per day for Men 19-50 years
Copper	181% 1.63mg	481% 4.33mg	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	209% 16.7mg	8mg per day for Men 19-50 years
Magnesium	84.2% 354mg	296% 1243mg	420mg per day for Men 19-50 years
Manganese	256% 5.9mg	485% 11mg	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	302% 2114mg	700mg per day for Men 19-50 years
Potassium	34.3% 1166mg	93% 3171mg	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	127% 14mg	11mg per day for Men 19-50 years
Water	4.4% 163g	0.34% 12.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Multicereal Kaiser Roll VS Oil Roasted Almonds per 1 lb

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

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

• 1 pound of Multicereal Kaiser Roll has 4.3 times more Vitamin B1, 1.7 times more Vitamin B5, 1.6 times more Vitamin B6, 2.3 times more Vitamin B9 and more Vitamin K than Oil Roasted Almonds.
• While 1 lb of Oil Roasted Almonds contains 3.7 times more Vitamin B2, 1.3 times more Vitamin B3 and 23 times more Vitamin E than Vegan Multigrain Kaiser Roll, 60g.
• 1 pound of Oil Roasted Almonds have insufficient amounts of Vitamin K
• Both Vegan Multigrain Kaiser Roll, 60g as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

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

• 1 pound of Multicereal Kaiser Roll has 5.9 times more Selenium and 600 times more Sodium than Oil Roasted Almonds.
• While 1 lb of Oil Roasted Almonds contains 3.4 times more Calcium, 2.7 times more Copper, 3.5 times more Magnesium, 1.9 times more Manganese, 2.5 times more Phosphorus, 2.7 times more Potassium and 1.9 times more Zinc than Vegan Multigrain Kaiser Roll, 60g.
• Both Multicereal Kaiser Roll and Oil Roasted Almonds contain similar levels of Iron per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Multicereal Kaiser Roll has more Omega 3 and 2.5 times more Carbohydrate than Oil Roasted Almonds.
• While 1 lb of Oil Roasted Almonds contains 2.2 times more Energy, 10.2 times more Fat, 6 times more Saturated Fat, 6.8 times more Omega 6, 1.6 times more Sugars, 2.2 times more Fiber and 2.5 times more Protein than Vegan Multigrain Kaiser Roll, 60g.
• 1 pound of Oil Roasted Almonds provide inadequate amounts of Omega 3