Comparing Nutrients in 1 pound Multicereal Kaiser Roll VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Multicereal Kaiser Roll	13%	18%	69%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Multicereal Kaiser Roll	Dried Beechnuts	Recommended Dietary Allowance
Energy	42.7% 1238kcal	90% 2613kcal	2900kcal per day for Men 19-50 years
Fat	25.3% 24.5g	234% 227g	97g per day for Men 19-50 years
Saturated Fat	9.92% 3.18g	81% 26g	32g per day for Men 19-50 years
Omega 3	255% 4.1g	482% 7.7g	1.6g per day for Men 19-50 years
Omega 6	53.4% 9.07g	491% 83.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	157% 204g	117% 152g	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	NA	38g per day for Men 19-50 years
Protein	69.7% 39g	50.2% 28g	56g per day for Men 19-50 years

Vitamins

	Multicereal Kaiser Roll	Dried Beechnuts	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	115% 1.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	73.3% 0.95mg	129% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	82.2% 13mg	25% 3.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.3% 1.8mg	84% 4.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	66.3% 0.86mg	239% 3.1mg	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	128% 513μg	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	78% 70.3mg	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	Dried Beechnuts	Recommended Dietary Allowance
Calcium	38.6% 386mg	0.45% 4.54mg	1000mg per day for Men 19-50 years
Copper	181% 1.63mg	338% 3.04mg	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	139% 11mg	8mg per day for Men 19-50 years
Magnesium	84.2% 354mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	256% 5.9mg	264% 6.1mg	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	0% 0mg	700mg per day for Men 19-50 years
Potassium	34.3% 1166mg	136% 4613mg	3400mg per day for Men 19-50 years
Selenium	198% 109μg	NA	55μg per day for Men 19-50 years
Sodium	181% 2722mg	11.5% 172mg	1500mg per day for Men 19-50 years
Zinc	67.6% 7.44mg	15% 1.63mg	11mg per day for Men 19-50 years
Water	4.4% 163g	0.81% 30g	3700g per day for Men 19-50 years

Nutrient Comparison: Multicereal Kaiser Roll VS Dried Beechnuts per 1 lb

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

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

• 1 pound of Multicereal Kaiser Roll has 1.3 times more Vitamin B1 and 3.3 times more Vitamin B3 than Dried Beechnuts.
• While 1 lb of Dried Beechnuts contains 1.8 times more Vitamin B2, 2.3 times more Vitamin B5, 3.6 times more Vitamin B6, 1.8 times more Vitamin B9 and 387.5 times more Vitamin C than Vegan Multigrain Kaiser Roll, 60g.
• 1 pound of Multicereal Kaiser Roll have insufficient amounts of Vitamin C
• Both Vegan Multigrain Kaiser Roll, 60g as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in one pound.

Comparing minerals per 1 pound for Multicereal Kaiser Roll vs Dried Beechnuts:

• 1 pound of Multicereal Kaiser Roll has 85 times more Calcium, 1.3 times more Iron, more Magnesium, more Phosphorus, 15.8 times more Sodium and 4.6 times more Zinc than Dried Beechnuts.
• While 1 lb of Dried Beechnuts contains 1.9 times more Copper and 4 times more Potassium than Vegan Multigrain Kaiser Roll, 60g.
• Both Multicereal Kaiser Roll and Dried Beechnuts contain similar levels of Manganese per one pound.
• 1 pound of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 1 pound:

• 1 pound of Multicereal Kaiser Roll has 1.3 times more Carbohydrate and 1.4 times more Protein than Dried Beechnuts.
• While 1 lb of Dried Beechnuts contains 2.1 times more Energy, 9.3 times more Fat, 8.2 times more Saturated Fat, 1.9 times more Omega 3 and 9.2 times more Omega 6 than Vegan Multigrain Kaiser Roll, 60g.