Comparing Nutrients in 1 pound Multicereal Kaiser Roll VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Multicereal Kaiser Roll	13%	18%	69%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Multicereal Kaiser Roll	Navel Oranges	Recommended Dietary Allowance
Energy	42.7% 1238kcal	7.66% 222kcal	2900kcal per day for Men 19-50 years
Fat	25.3% 24.5g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	9.92% 3.18g	0.24% 0.077g	32g per day for Men 19-50 years
Omega 3	255% 4.1g	2.55% 0.041g	1.6g per day for Men 19-50 years
Omega 6	53.4% 9.07g	0.61% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	157% 204g	43.8% 57g	130g per day for Men 19-50 years
Sugars	17.5% 12.7g	53% 38.6g	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	14% 10.2g	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	% 8.94g	g per day for Men 19-50 years
Sucrose	% 9.07g	% 19.4g	g per day for Men 19-50 years
Fiber	56% 21.3g	26.3% 9.98g	38g per day for Men 19-50 years
Protein	69.7% 39g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

	Multicereal Kaiser Roll	Navel Oranges	Recommended Dietary Allowance
Vitamin A	0.05% 0.45μg	6.05% 54.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	151% 1.8mg	25.7% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	73.3% 0.95mg	17.8% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	82.2% 13mg	12% 1.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.3% 1.8mg	23.7% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	66.3% 0.86mg	27.6% 0.36mg	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	38.6% 154μg	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	298% 268mg	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	4.54% 0.68mg	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	Navel Oranges	Recommended Dietary Allowance
Calcium	38.6% 386mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	181% 1.63mg	19.7% 0.18mg	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	7.37% 0.59mg	8mg per day for Men 19-50 years
Magnesium	84.2% 354mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	256% 5.9mg	5.7% 0.13mg	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	15% 104mg	700mg per day for Men 19-50 years
Potassium	34.3% 1166mg	22% 753mg	3400mg per day for Men 19-50 years
Selenium	198% 109μg	0% 0μg	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	3.3% 0.36mg	11mg per day for Men 19-50 years
Water	4.4% 163g	10.5% 390g	3700g per day for Men 19-50 years

Nutrient Comparison: Multicereal Kaiser Roll VS Navel Oranges per 1 lb

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

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

• 1 pound of Multicereal Kaiser Roll has 5.9 times more Vitamin B1, 4.1 times more Vitamin B2, 6.8 times more Vitamin B3, 1.5 times more Vitamin B5, 2.4 times more Vitamin B6, 1.8 times more Vitamin B9, 7.5 times more Vitamin E and more Vitamin K than Navel Oranges.
• While 1 lb of Raw Navel Oranges contains 1477.5 times more Vitamin C than Vegan Multigrain Kaiser Roll, 60g.
• 1 pound of Multicereal Kaiser Roll have insufficient amounts of Vitamin C
• 1 pound of Navel Oranges have insufficient amounts of Vitamin E and Vitamin K
• Both Vegan Multigrain Kaiser Roll, 60g as well as Raw Navel Oranges have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Multicereal Kaiser Roll vs Navel Oranges:

• 1 pound of Multicereal Kaiser Roll has 2 times more Calcium, 9.2 times more Copper, 24.6 times more Iron, 7.1 times more Magnesium, 44.8 times more Manganese, 8.1 times more Phosphorus, 1.5 times more Potassium, more Selenium, 600 times more Sodium and 20.5 times more Zinc than Navel Oranges.
• While 1 lb of Raw Navel Oranges contains 2.4 times more Water than Vegan Multigrain Kaiser Roll, 60g.
• 1 pound of Navel Oranges lack sufficient amounts of Iron, Manganese, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Multicereal Kaiser Roll has 5.6 times more Energy, 36 times more Fat, 41.2 times more Saturated Fat, 100 times more Omega 3, 87 times more Omega 6, 3.6 times more Carbohydrate, 2.1 times more Fiber and 9.5 times more Protein than Navel Oranges.
• While 1 lb of Raw Navel Oranges contains 3 times more Sugars and 75 times more Fructose than Vegan Multigrain Kaiser Roll, 60g.
• 1 pound of Navel Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein