Comparing Nutrients in 1 pound Multicereal Kaiser Roll VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Multicereal Kaiser Roll	13%	18%	69%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Multicereal Kaiser Roll	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	42.7% 1238kcal	20% 576kcal	2900kcal per day for Men 19-50 years
Fat	25.3% 24.5g	8.46% 8.2g	97g per day for Men 19-50 years
Saturated Fat	9.92% 3.18g	2.37% 0.76g	32g per day for Men 19-50 years
Omega 3	255% 4.1g	NA	1.6g per day for Men 19-50 years
Omega 6	53.4% 9.07g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	157% 204g	91% 119g	130g per day for Men 19-50 years
Sugars	17.5% 12.7g	4.3% 3.13g	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	31% 11.8g	38g per day for Men 19-50 years
Protein	69.7% 39g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Multicereal Kaiser Roll	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0.05% 0.45μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	151% 1.8mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	73.3% 0.95mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	82.2% 13mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.3% 1.8mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	66.3% 0.86mg	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.2% 0.18mg	8.57% 7.7mg	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	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	38.6% 386mg	6.8% 68mg	1000mg per day for Men 19-50 years
Copper	181% 1.63mg	NA	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	28.3% 2.27mg	8mg per day for Men 19-50 years
Magnesium	84.2% 354mg	NA	420mg per day for Men 19-50 years
Manganese	256% 5.9mg	NA	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	NA	700mg per day for Men 19-50 years
Potassium	34.3% 1166mg	60% 2041mg	3400mg per day for Men 19-50 years
Selenium	198% 109μg	NA	55μg per day for Men 19-50 years
Sodium	181% 2722mg	90% 1352mg	1500mg per day for Men 19-50 years
Zinc	67.6% 7.44mg	NA	11mg per day for Men 19-50 years
Water	4.4% 163g	8.35% 309g	3700g per day for Men 19-50 years

Nutrient Comparison: Multicereal Kaiser Roll VS Frozen Roasted Potatoes with Salt per 1 lb

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

Lets compare vitamin content per 1 pound of Multicereal Kaiser Roll vs Frozen Roasted Potatoes with Salt:

• Both Vegan Multigrain Kaiser Roll, 60g and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 1 lb
• Both Vegan Multigrain Kaiser Roll, 60g as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C in one pound.

Comparing minerals per 1 pound for Multicereal Kaiser Roll vs Frozen Roasted Potatoes with Salt:

• 1 pound of Multicereal Kaiser Roll has 5.7 times more Calcium, 6.4 times more Iron and 2 times more Sodium than Frozen Roasted Potatoes with Salt.
• While 1 lb of Frozen Roasted Potatoes with Salt contains 1.8 times more Potassium than Vegan Multigrain Kaiser Roll, 60g.
• 1 pound of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Multicereal Kaiser Roll has 2.1 times more Energy, 3 times more Fat, 4.2 times more Saturated Fat, 1.7 times more Carbohydrate, 4.1 times more Sugars, 1.8 times more Fiber and 3.9 times more Protein than Frozen Roasted Potatoes with Salt.